COOKING AT HOME ON A BUDGET

COOKING AT HOME ON A BUDGET Do you ever look in the cupboard and think how am I going to feed the family tonight? Meal times can be hard, especially when you have a tight budget to stick to. To make meal times easier, Just Cook has pulled together a range of recipes that allow you to cook for a family of 6 for under $15. These tasty meals can be made using foods you might find in any kitchen cupboard or fridge. In no time at all, you can have a healthy balanced meal on the table that costs much less than a takeaway. In this booklet, you will find: Money saving ideas for cooking meals at home. Breakfast and lunch ideas on a budget. Ten ways with a can of tuna. Ten ways with shredded chicken. Ten ways with canned tomatoes. Ten way with canned beans A range of recipes which can be cooked for under $15

MONEY SAVING FOOD CHOICES Rice Cost: White $1.80 to $4.50 per kilo, Brown $3.50 to $5.60 Cooking with rice is a great money-saving option for a filling, well balanced meal. The possibilities with rice are endless! See these recipes: Chicken drumstick pilaf Chicken fried rice Pork chop suey Rice and vegetable frittata Eggs Cost $2.70 to $6 per dozen. Eggs are extremely versatile and one of the most affordable protein foods around. Use them in all sorts of ways including frittatas, salads and omelettes. See these recipes: Baked chicken frittata & rice and vegetable frittata Egg and summer vegetable pasta Bean salad Baked omelet Potato, pea and mint quiche Mussel fritters Shakshouka Canned fish Cost: from $1.80 a can for tuna or salmon, $2.00 for 1kg Mackerel. Canned fish provides a delicious alternative to fresh fish. Quick, affordable and always in your cupboard. See these recipes: Crunchy top tuna bake Cheesy tuna pasta bake Tuna baked potato Salmon fish cakes Lentils Cost: from $4 for 500g dried red lentils, $2 for canned brown lentils. Packed full of fibre and protein, lentils are a great way to make your favourite meat dishes go further! Or uses lentils to make a vegetarian meal the options are endless! Try these recipes: Curried chicken sausage casserole Roast vegetable and lentil salad Oats Cost: $2.90 per kilo. The possibilities with oats are endless and certainly go beyond breakfast time! Make your mince recipes go further by bulking up meatloaves, meatballs and hamburgers. Great dinner time recipes for incorporating oats include: Freeform meatloaf

GREAT WAYS TO MAKE MEAT GO FURTHER Getting enough protein in our diets can be hard when meat prices are soaring. Eggs, beans, lentils and chickpeas make great cost effective protein additions for traditional family recipes that can help make meat go a little further while being friendlier on the back pocket. Feeding a family of six: You can nearly half the amount of animal protein you use by incorporating one of these 3 protein alternative: Eggs, Kidney Beans and Chickpeas/lentils. Lentils 300g Meat Kidney Beans OR Chickpeas & 1 x 400g can 1 x 400g can = 33g protein = 21g protein Meat portions in standard recipes (g) Chicken (540g) 300g 1 ½ cans 2 cans OR Pork (540g) 300g 1 ¼ cans 1 ¾ cans OR Beef (540g) 300g 1 1/3 cans 2 cans OR White Fish (540g) 300g 1 ¼ cans 1 ¾ cans OR

HEALTHY EATING IDEAS FOR BREAKFAST AND LUNCH Breakfast Oat based breakfasts are great way to start the day, not only are they affordable, they are also a great source of fibre and energy. Porridge (serves 6) A great winter warmer, low-fat healthy, super cheap to make and also filling! A great way to start the day. 3 cups HARRAWAYS rolled oats 6 cups water Stovetop place in saucepan and heat until boiling, cook for 1 minute Microwave Place in an uncovered bowl and cook on medium power for 4-5 minutes. Serving suggestions Serve with low fat milk or yoghurt and fruit Stewed fruit or raisins Honey, banana and cinnamon Chopped nuts and brown sugar Overnight Oats (serves 6) This is a great option for summer, and you don t have to cook this version! 4 cups HARRAWAYS rolled oats 2 ripe bananas 2 ½ cups water 500g yoghurt 2 tablespoons sultanas 2 teaspoon honey 2 apples or pears Soak the rolled oats in a large bowl in water for 20-30 minutes. Drain off any excess water and add the yoghurt, sultanas and honey- mix well. Slice most of the banana into the bowl and stir. Grate the apples or pears into the bowl (using a grater) and mix together. Divide into the 4 bowls and slice the rest of the banana on the top Recipes adapted from: https://www.familyservices.govt.nz/documents/my-family/cmdhb-cookbook-june09-.pdf Healthy Homemade Muesli Store bought muesli can be expensive, but this homemade version not only tastes great, it s also easy on the weekly budget. 4 cups HARRAWAYS rolled oats 1 cup rice bubbles 1 cup wheat germ 1 cup bran 1 cup peanuts (or any nuts or seeds) 1 cup dried fruit (try sultanas, chopped dried apricots, chopped dates) Mix first five ingredients in a roasting tray, toast for 10-20 minutes. When cool add the dried fruit and store in an airtight container. Serve with fruit and yoghurt.

Weekend breakfasts Oaty Pancakes (makes 10-16 pancakes) ½ cup flour 1tsp baking powder 2 tablespoons sugar ¼ tsp salt 3/4 cup rolled oats 1 egg ¾ cup milk 2 Tbsp margarine or oil Combine flour, baking powder, sugar, salt and rolled oats in a mixing bowl. Make a well in the centre of dry ingredients, mix in egg and milk. Place ¼ cup of mixture in a fry pan over medium heat. Cook until bubbles form, then turn and cook for a further 1-2 minutes. Serve with maple syrup and fruit. Makes 10 16 pancakes. Recipes courtesy of Sanitarium and accessed from: http://www.sanitarium.co.nz/recipes/oat-pancakes Poached eggs (use 1-2 per person) 1. Place water in a frying pan or small pot to a depth of about 4 cm and simmer. 2. Break each egg gently into te simmering water, cover the pan and cook for 4-5 minutes or until yolk is set and white is firm. 3. Remove egg with a fish slice or spoon with holes to drain. Serve on toast. Egg bread or French toast (serves 4) 4 eggs 8 slices of bread Pinch of salt and pepper 1 Tbsp oil Break eggs into a bowl, beat with a fork and add pepper and salt. Pour into a small dish, dip the bread into the mixture so that both sides are coated Add oil to a frying pan and over a medium heat fry slices of egg bread on both sides until bubbly and golden brown. Serve with your favourite sides bacon, mushrooms, tomatoes, sausages Or for a sweet option, leave out the salt and pepper and serve with fruit and maple syrup

Lunch Ideas Homemade pizzas Homemade pizza is delicious. It s super easy just choose one base, one spread and then a variety of the toppings. 1. Choose a base: Homemade pizza base (see recipe) Ready-made pizza base Pita bread Scone dough Bread rolls cut in half 2. Choose a spread: Tomato paste Tomato sauce Pasta sauce Tin of spaghetti 3. Add the toppings of your choice: Drained, crushed pineapple Chopped onion Sliced mushroom Sliced peppers Ham, chopped bacon or salami Tinned tuna or salmon Sliced tomato Leftover vegetables Grated cheese Herbs Homemade pizza base 1 tablespoon dry yeast ½ teaspoon sugar 1 cup warm water 3 cups flour (not self-raising) Mix the yeast, sugar and water. Leave for five minutes. It should start to froth. Put flour and oil In a large bowl. Add the yeast mixture. Mix well. Add more flour or water if the dough is too sticky or too dry. Tip mixture onto the bench. Knead and shape into a ball. Put in the bowl, cover and leave in a warm place for half an hour. Punch dough down. Roll out quite thin to fit on an oven tray. Sprinkle flour on the oven tray and lay the rolled dough on the tray. Crust-less quiche (serves 4) Sweet corn fritters (serves 4) 6 eggs 1/3 cup milk 1/3 cup cheese 4 cups mixed cooked vegetables Heat oven to 200 C. Beat together eggs, milk and cheese. Place chopped vegetables into an oven proof dish. Pour over egg mixture. Bake for about 30 minutes or until the egg is set. Variations Add in smoked fish, sliced zucchini, mushrooms, corn kernels, silverbeet, ham, leftover sausage. Recipe courtesy of the Heart Foundation Cheap Eats Cookbook : ¾ cup plain flour 1 tsp baking powder ¼ tsp salt pinch black pepper 1 egg 1 tin (440g) tin creamed sweetcorn 1-2 Tbsp oil 2 tsp parsley or oregano (chopped) Put flour, baking powder, salt and pepper into a bowl. Add egg and mix until it is a smooth mixture. If the mixture is too thick add 2-3 Tbsp milk to mixture to thin it down. Stir in sweetcorn. Heat oil in a frying pan. Drop a tablespoon of corn mixture into the pan. Cook until golden then turn and cook other side. Serve with salad and bread or potato

Quick Noodle meal (serves 1) Turn an everyday packet of noodles into a quick nutritious meal for one. : 1 packet instant noodles 1 cup frozen corn, peas or mixed vegetables ½ cup cooked chicken, chopped ham or ½ can tuna 1 teaspoon soy sauce ½ tsp curry powder (optional) Method: 1. In a bowl, add the frozen vegetables to the noodles. Add the boiling water and leave according to the instructions on the packet. 2. Add the chicken, ham or tuna and soy sauce and mix together. Tuna rolls-ups (serves 4-6) : 1 loaf sandwich bread 1 can tuna (400-450g) 2 carrots, peeled and sliced thinly 1 large cucumber sliced : Take one slice of bread, spread a small amount of tuna on one corner of the bread, take some carrot and cucumber and place on top of the tuna. Roll the bread. Add variety by adding cheese, cottage cheese, cold meat and tomatoes. Work or school lunch Ideas It s usually a lot cheaper and healthier to make your lunch at home. Here are some ideas: Baked potato (can be eaten cold or reheated if a microwave or oven are available). Leftovers e.g. pasta, potato salad, pizza or cooked banana, taro, potato, cassava and vegetables with meat. Remember to keep food cold for as long as possible and re-heat thoroughly. Crackers with sliced tomato or vegemite or avocado. Soup. Keep it in a thermos flask to keep it warm, or heat it in the microwave. Rice or couscous with a mixed bean salad and coleslaw. Toasted sandwiches filled with tuna, chopped onion, pineapple and a little cheese or tomato. Creamed corn or avocado on toast with tomatoes. Mini pizza buns. Spread tinned spaghetti or baked beans on slices of bread with a sprinkling of grated cheese and put under grill until the cheese is bubbling. Corn on the cob (microwave in the leaves for 4 minutes). Tinned fish (in tomato sauce) with rice. Avocado with tomato and pepper on toast. Baked beans or creamed corn on toast. Try adding a teaspoon of curry powder to the baked beans Source: https://www.familyservices.govt.nz/documents/my-family/cmdhb-cookbook-june09-.pdf

10 WAYS WITH SHREDDED CHICKEN Cooking with a versatile piece of meat like chicken can be a quick, delicious and easy way to add protein to your favorite dish. Some great ways to keep the price down when cooking with chicken include using frozen whole chicken or pieces, buying cuts on special, purchasing chicken on the bone and of course using the left-overs as delicious shredded chicken. 1. Oriental style chicken salad For an easy and delicious salad, toss together shredded red and green cabbage, grated carrot, chopped coriander and some shredded chicken. Splash with your choice of salad dressing and garnish with fried noodles or rice. 2. Tasty pasta bake Whip together a tasty pasta bake with a few handfuls of cooked pasta, some left over vegetables, canned tomatoes and a sprinkling of cheese. Better still include some shredded chicken to this pasta dish for a boost of protein and flavor. 3. Spicy Thai wrap Combine a small handful of shredded chicken with some mayonnaise and half a teaspoon of curry powder then spread on a tortilla. Top with tomato, kidney beans, lettuce, and capsicum and roll up. 4. Toasty cheese sandwiches Give a cheese and tomato sandwich a flavor kick by adding shredded chicken mixed with a dollop mayonnaise and pepper. Perfect for toasting on a cold winters day. 5. Chicken noodle salad Make an Asian noodle dish by combining cooked vermicelli or two minute noodles, a handful of shredded chicken, sweet chilli sauce, coriander, roasted nuts and a dash lemon juice. 6. Snazzy party snacks For a great new dipping option for crackers or baked pita chips, take a spoonful of shredded chicken mixed with hummus. Sprinkle with cheese and chopped/ mixed herb of your choice. 7. Barbecued chicken pizza A new pizza flavor the whole family will love! Combine shredded chicken with barbecue sauce in a bowl and set aside. Top a pizza base with a little more barbecue sauce, chopped tomatoes, thinly-sliced red onion, cheese, coriander and chicken. Cook for 10-12 minutes or until cheese is bubbling. 8. Lunch with a punch Combine shredded chicken, couscous or rice, chickpeas, chopped tomatoes and celery together in a bowl. Top it with olive oil and lemon juice and serve with a whole-grain bread roll. Or wrap it all up in a piece of tortilla. 9. Chicken quesadillas Quesadillas make a great snack or a light meal. Scatter shredded chicken, grated cheese and diced capsicum onto a tortilla and top with another tortilla. Cook in a frying pan over a medium heat for a couple of minutes on each side until cheese has melted. Serve with sour cream. 10. Chicken corn chowder Cook a slice of bacon and set aside. Sauté a chopped onion then stir in two tablespoons of flour. Add one cup of milk, one grated potato and one cup of corn (creamed or kernels). Bring to the boil then simmer 10 minutes. Stir in chopped bacon and a large handful of shredded chicken. Heat through before serving.

10 WAYS WITH CANNED TUNA Keep canned tuna in the pantry and you can make these healthy dishes in minutes. 1. Tuna, corn and mayo mix Take a large tin of tuna, mix with ½ cup of frozen or canned corn and 5 tablespoons of mayonnaise or salad dressing. Mix well. 2. Tuna pasta Take the tuna, corn and mayo mix from the recipe above and add to cooked pasta. Add some precooked seasonal vegetables and mix well. 3. Tuna and corn baked potato Oven bake some potatoes, cut an oval piece from the tops and scoop out the warm potato into a bowl and add the tuna, corn and mayo mix. Stuff the potato shells with the tuna and potato mixture. 4. Tuna Curry Panfry an onion and diced carrot in a little oil. Add 1 tbsp flour and a tsp of curry powder and cook for 2 minutes. Add in 1 cup of milk and a large tin of tuna and heat through until thickened. Serve on top of rice 5. Fish cakes Mix 2 cans of tuna with 1 finely chopped onion, 1 grated carrot, 1 mashed potato, 1 egg, some chopped parsley and grated lemon zest. Form into patties, coat in flour and shallow-fry in olive oil.. 6. Tuna Rice Flake tuna and mix through cooked rice with frozen mixed vegetables, sliced onion, and chopped parsley. 7. Tuna salad Add a can of drained tuna to chopped hard-boiled eggs, salad greens, sliced tomato, cucumber and spring onions 8. Tuna pasta bake Add flaked tuna to a favourite macaroni cheese or pasta bake recipe great for a winter's night. 9. Tuna and chickpea salad Mix tuna with 1 can of rinsed and drained chickpeas. Add lettuce leaves and 1 thinly sliced red onion. Dress with lemon juice and olive oil. 10. Tuna tortillas Add canned tuna, taco seasoning and 1 can of rinsed, drained red kidney beans to a basic tomato sauce and heat through. Spoon into tortillas and roll up to enclose filling. Place burritos in a baking dish, sprinkle with reduced-fat cheese and bake until the cheese melts.

10 WAYS WITH CANNED TOMATOES Canned tomatoes are a fantastic cupboard staple get your 5+ a day with these easy tomato based recipes. 1. Basic base Make your own pasta sauce by cooking a chopped onion and garlic in a fry pan, add the canned tomatoes and simmer until the mixture thickens. Add your favourite herbs, and a pinch of salt and pepper. Stir through pasta for a quick and easy meal. 2. Baked fish Take a tin of tomatoes and pour over white fish fillets (fresh or frozen). Add some chopped onion, garlic and olives and bake in the oven for 20 minutes 3. Quick chickpea stew Take a can of chickpeas, add a can of Italian style tomatoes, and serve over some rice or pasta. Too easy! 4. Simple tomato soup Fry an onion, add a can of tomatoes, some mixed herbs and some chicken stock. Whiz in a blender until smooth and return to the heat until nice and hot. 5. Breakfast beans It s easy to make your own baked beans. Panfry an onion in some olive oil, add a can of chopped tomatoes and a can of beans e.g. cannellini beans or chickpeas. Place in a baking dish and bake for 30 minutes. Delicious served on toast with eggs 6. Healthy pizza Puree a can of tomatoes in the blender to make a super easy sauce for a pizza base. Take a large pita bread, or store-bought pizza base and top with this super easy sauce and your favourite toppings. 7. Quick curry Pan fry an onion and meat of your choice. Add some curry paste and a tin of tomatoes. Simmer till the meat is cooked through. Serve with rice 8. Homemade salsa Drain a can of chopped tomatoes, and add some fresh herbs and chopped red onion. Delicious served as a dip for corn chips. 9. Tomato Rice Pan fry a chopped onion and carrot. Add 1 cup of rice, 2 cups of liquid stock and a can of tomatoes. Bring to the boil and simmer until all the liquid is absorbed. Sprinkle with parmesan cheese to serve 10. Easy chicken casserole Place chicken pieces in a baking tray, pour over a can of tomatoes, chopped sausage or chorizo, chopped onion, crushed garlic and oregano. Bake for 1 hour. Serve with mashed potato and your favourite green vegetables.

10 WAYS WITH CANNED BEANS The silent hero in everyone s pantry the humble bean is often forgotten. However these little wonders provide a great source of fibre and protein. In this case the affordable choice is also the healthy choice, what could be better than that. 1.Beans on toast Baked beans on toast is an old kiwi favourite. For beans with a difference try using heating kidney or mixed beans in a pan with tinned tomato and your favourite herbs or spices, cool and serve, Yum!. 2.Heart burger patties Home made hamburgers just got even better for you. Take your standard burger patty mix and add in some baked, butter or mixed beans and away you go. This idea not only makes the standard meat patty go further, but gives a bit more texture and crunch while being delicious. 3.Spicy pasta bake Add a bit of punch to your favourite pasta bake dish. Mix together some cooked pasta, green beans and peas, tomato paste and cheese with a can of mild chilly beans for a new family favourite. 4.Hearty stews No matter the style of stew, beans are the perfect addition for a boost of nutrition and taste. Pop some Kidney, baked, butter or mixed beans into your favourite meat of vegetarian stew to help keep you full and warm over the cold winter months. 5.Stuffed potato. For a new twist on an old favourite. Take some four bean mix equal amount of cottage cheese and some mixed herbs stuff into your baked potato and sprinkle with cheese. Otherwise keep to tradition with some ham or chicken, mix through some beans, cheese and your away cooking. 6.Bean dip Stirring salsa into versatile canned refried beans makes a quick and healthy bean dip. It also works well as a sandwich spread with your favorite vegetables and a sprinkle of cheese. Just grab a can of refried beans or mash up your own then mix together with some salsa and cilantro. 7.Pan Fried beans Beans and chickpeas make a delicious snack by simply frying in a pan coated with your favoured herbs or spices. Eat these as a snack or use as a crunch tipping to your favourite pasta, potato bake or mince dishes. 8.Beany potato bake Throughout the layers of your next potato bake sprinkle some baked, kidney or butter beans. 9.Bean soup Give your old tried and tested tomato soup a bit of a mix up by adding in a can of beans. All you need is some vegetable stock, tinned tomato, dried kidney or mixed beans, herbs and your favourite crispy bread or wrap for dipping. 10.Black bean stir fry Black beans make a great addition to stir-fry, Mix together beef, black beans, soy sauce and stir fry vegetables for a unique tasting dinner dish.