C4L Supermeals Planner 5532074

8/2/2019 C4L Supermeals Planner 5532074

1/10

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


2/10

Hearty vegetable soup

10 minute chicken noodle soup

Pasta carbonara

Roasted vegetable couscous

Cauliflower cheese

Slow cooked lamb, leek & lentil bake

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)



3/10

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

Fruit and veg1 x medium onion

8 x carrots

4 x leeks

2 x celery sticks

50g packet of sugar snap peas or green beans

5 x spring onions

fresh parsley

1 x yellow pepper

2 x courgettes

1 x large red onion

1 x 250g packet of cherry tomatoes

1 x red pepper

1 x cauliflower

1 x large onion

250g of potatoes

1 x savoy cabbage

Dairy1 x 200g tub of lower fat soft cheese with garlic

and herbs

1 x carton of 6 eggs

1 x 1.1 L bottle of 1% fat milk

reduced fat parmesan

reduced fat mature Cheddar cheese

Dried goods and cereals1 x 500g packet of dried pasta shapes

1 x 300g packet of medium or fine dried egg

noodles

1 x 500g packet of dried spaghetti

1 x 500g packet of couscous

1 x 500g packet of dried red lentils

Herbs and spicesreduced salt vegetable or chicken stock

dried mixed herbsground black pepper

ground cumin

ground paprika

Meat and fish250g of skinless, boneless roast chicken breasts

1 x packet of 6 lean back bacon rashers

350g of lamb neck fillet

1 x whole 2kg chicken

Frozen1 x 500g bag of frozen peas

300g bag of frozen or fresh stir-fry vegetables

Jars and saucestomato puree

1 x bottle vegetable oil

reduced salt soy sauce2 x 40g packets of reduced fat Cheddar cheese

sauce mix

wholegrain mustard

1 x packet reduced salt gravy granules



4/10

Hearty vegetable soup

A tasty and nourishing soup that's also a greatway to get kids eating more veg. Try

experimenting with different ingredients andserve with a slice of wholemeal bread.

Serves: 4 adultsPreparation time: 20 minsCooking time: 25 mins

Ingredients

1 tsp vegetable oil

1 medium onion chopped

2 carrots chopped

1 leek sliced

2 celery sticks sliced

400g chopped tomatoes

1litre reduced salt vegetable or chicken stock

1 tsp tomato puree

50g sugar snap peas or green beans sliced

50g frozen peas

40g dried pasta shapes

1 tsp dried mixed herbs

1 pinch ground black pepper

Method

1. Heat the oil in a large saucepan. Add the onion, carrots, leek and celery and fry gently for 3-4 minutes.

2. Add the tomatoes, stock, tomato puree, beans and frozen peas. Bring to the boil and add the pasta,herbs and pepper.

3. Lower the heat and simmer for 15 minutes or until the pasta is cooked, stirring frequently to make surethe pasta doesn't stick.

Tip 1: Chill any soup that you don't need and keep in the fridge for up to 3 days, or freeze for up to 3months.

Tip 2: Use 400g passata (sieved tomatoes) instead of tinned chopped tomatoes.

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

100kcals / 418kJ

4.4g protein

1.5g fat of which 0.6g saturates

18.5g carbohydrate of which 9g sugars

3.5g dietary fibre

159mg sodium

0.4g salt

Suitable for freezing



5/10

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 tsp reduced salt soy sauce

Method

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 for1-2 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.


245kcals / 1025kJ

26g protein

4g fat of which 1g saturates

26g carbohydrate of which 4g sugars

3g dietary fibre

215mg sodium

0.5g salt



6/10

Pasta carbonara

This recipe turns what's usually a high-fatfamily favourite into a healthier option for

everyone. So you can still enjoy your dish,while cutting back fat. This classic pasta recipeis made with a reduced fat cheese sauce andhas a fabulous flavour!


Ingredients

300g dried spaghetti

1 tsp vegetable oil

4 slices lean back bacon rashers snipped into pieces

5 spring onions trimmed and finely chopped

150g lower fat soft cheese with garlic and herbs

1 egg

150ml 1% fat milk

40g reduced fat parmesan finely grated

2 tbsp fresh parsley chopped


Method

1. Bring a large saucepan of water to the boil. Add the pasta or spaghetti and cook for 8-12 minutes,according to pack instructions.

2. Meanwhile, heat the oil in a large non-stick frying pan. Add the bacon and spring onions and cook themfor about 5 minutes, stirring often. Remove from the heat.

3. Beat together the soft cheese and egg in a mixing bowl, then stir in the bacon and spring onions. Add themilk, half the cheese and the parsley (if using). Season with some pepper.

4. Drain the pasta, then return it to the saucepan. Add the egg mixture and heat gently for 2-3 minutes,stirring constantly, until the mixture cooks and thickens. Serve, sprinkled with the remaining cheese.

Tip 1: For a vegetarian version, omit the bacon.

Tip 2: Check the pack instructions for cooking the pasta, as some quick-cook varieties are done in just 3-5

minutes.

Tip 3: Try adding 75g thawed frozen peas, stirring them in just after adding the egg mixture to the pasta.


409kcals / 1711 kJ

26.5g protein



2.6g dietary fibre

688mg sodium

1.7g salt



7/10

Roasted vegetable couscous

This tasty couscous can be enjoyed on its own,or served with grilled fish, reduced fat goats'

cheese or tofu.Serves: 4 adultsPreparation time: 15 minsCooking time: 30 mins

Ingredients

1 red pepper deseeded and chopped

1 yellow pepper deseeded and chopped

2 courgettes sliced

1 large red onion sliced

1 tbsp vegetable oil

300g couscous

450ml reduced salt vegetable or chicken stock

250g cherry tomatoes


Method

1. Preheat the oven to 200C, fan oven 180C, gas mark 6.

2. Put the peppers, courgettes and onion into a roasting tin and add the vegetable oil, tossing to coat. Roastin the oven for 25-30 minutes, turning over after 15 minutes.

3. Meanwhile, put the couscous into a heatproof bowl and add the hot stock, stirring to mix. Cover and

leave for 10-15 minutes to soak and swell, then stir with a fork to fluff up the grains.

4. Remove the vegetables from the oven and add the cherry tomatoes and couscous, stirring them through.Season with some pepper. Return to the oven for a further 5 minutes to heat through, then serve.

Tip 1: If you're a fish lover, you could serve the couscous with grilled salmon or haddock fillets.

Tip 2: For vegetarians, serve each portion with a 25g portion of reduced fat goats' cheese on the top.Alternatively, stir through a 150g pack of marinated tofu pieces with the couscous and cherry tomatoes,before returning to the oven to heat through.


280 kcals / 1172kJ

7g protein



3g dietary fibre

66mg sodium

0.2g salt



8/10

Cauliflower cheese

This recipe turns what's usually a high-fatfamily favourite into a healthier option for

everyone. So you can still enjoy your dish,while cutting back on fat.


Ingredients

1 cauliflower large, broken into florets

450ml 1% fat milk

80g reduced fat Cheddar cheese sauce mix

1 tsp wholegrain mustard


40g reduced fat mature Cheddar cheese grated

Method

1. Preheat a medium grill. Put 4 individual heatproof dishes or one large baking dish in the grillcompartment, to warm.

2. Cook the cauliflower in a large saucepan of boiling water for 10-12 minutes, until tender. Drainthoroughly, reserving 150ml of the cooking liquid. Share the cauliflower between the warm dishes or put itinto one large dish.

3. Mix together the reserved cooking liquid with the milk. Follow the pack instructions to make the cheesesauce with the milk mixture. Remove from the heat and add the mustard (if using), then season with somepepper.

4. Pour the sauce over the cauliflower and sprinkle the grated cheese on top. Grill for 3-4 minutes, untillightly browned. Serve at once.

Tip 1: Serve the cauliflower cheese with slices of wholemeal bread to mop up the cheese sauce.

Tip 2: Next time, make cauliflower and broccoli cheese by using equal quantities of cauliflower and broccoli.


246kcals / 1029kJ

20g protein



4g dietary fibre

872mg sodium

2g salt



9/10

Slow cooked lamb, leek & lentil bake

It takes about 20 minutes to put this casseroletogether, then you can enjoy the

mouthwatering aromas as it slowly cooks.Serves: 4 adultsPreparation time: 20 minsCooking time: 1 hr 25 mins

Ingredients

1 tsp vegetable oil

350g lamb neck fillet trimmed and sliced

1 large onion sliced

1 leek sliced

2 carrots sliced

100g dried red lentils

50g frozen peas

750ml reduced salt vegetable or chicken stock

2 tsp tomato puree

1 tsp ground cumin

1 tsp ground paprika


400g potatoes peeled and thinly sliced

Method

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

2. Heat a large flameproof casserole dish on the hob and add the vegetable oil. Add the lamb chunks,letting them sear and brown before turning them over. Cook for 3-4 minutes until browned on all sides.

3. Add the onion, leek, carrots, lentils, peas, stock, tomato puree, cumin and paprika. Season with somepepper and stir well. Bring up to the boil, then remove from the heat.

4. Arrange the sliced potatoes in an overlapping layer to cover the surface of the lamb mixture. Cover andbake for 1 hours, removing the lid for the final 30 minutes to brown the potatoes.

Tip 1: Dried red lentils don't have to be pre-cooked as they soon become tender.

Tip 2: The cumin and paprika add extra flavour and spiciness, though you could leave them out if youprefer.


406kcals / 1699kJ

28g protein



7g dietary fibre

111mg 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: 1 hrs

Ingredients

1 whole 2kg chicken

1.2kg potatoes peeled and quartered

1 tbsp vegetable oil

4 carrots sliced

2 leeks sliced

savoy cabbage

150g frozen peas

4 tsp reduced salt gravy granules

Method

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

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

3. Put the potatoes into a separate roasting tin and add the oil. Toss to coat, then roast on the oven shelfabove 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 orskewer - 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


C4L Supermeals Planner 5532074

Documents

Transcript of C4L Supermeals Planner 5532074