Beruflich Dokumente
Kultur Dokumente
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Introduction
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Introduction
Recipe Symbols
Measurements and Weights
Oven Temperature Conversion Table
A guide to healthy eating
Mix and Match for Meal Planning
Food safety in the kitchen
3
4
5
6
7
10
11
Breakfast
French Toast
Omelette
Poached Eggs
Scrambled Eggs
13
15
16
17
18
19
20
20
21
22
23
24
25
Mince dishes
Beef Loaf
Burgers Quick
Chilli Con Carne
Hot Pot
Lasagne
Minced Beef and Vegetable Pie
Spaghetti Bolognese
Spicy Meatballs
26
27
28
29
30
31
32
33
34
Mince
Dishes
Beef,
Lamb or
Pork
Fish
35
36
37
38
39
40
41
42
43
Fish
Baked Stuffed Fish
Crispy Baked Fish in Tomato Sauce
Family Fish Pie
Fish Cakes
Golden Cod
Salmon Surprise
Tuna Quick Bake
44
45
46
47
48
49
50
51
Chicken
AmericanStyle Chicken
Chicken in Barbecue Sauce
Chicken and Broccoli Pie
Chicken Casserole in a Creamy Sauce
Chicken Casserole with Tomatoes
Chicken Curry
Chicken HotPot
Chicken in Mushroom Sauce
Chicken, Mustard and Bacon
Chicken Risotto
Chicken and Vegetable Casserole
Pesto and Chicken with Pasta
52
53
54
55
56
57
58
59
60
61
62
63
64
Chicken
Fruit, Veg
& Vegetarian
Dishes
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Quiche Lorraine
Potato Cakes
TeaTime Scramble
Toasted Cheese
97
98
99
100
101
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
2
Introduction
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Foreword
Introduction
The food we eat affects our health and wellbeing and budget plays an
important role in what food we buy and prepare. This cookery book was
designed to take this into consideration and provide easytoprepare,
lowbudget, tasty, yet highly nutritious meals.
You will find sections containing useful tips on shopping, home freezing
and food safety, helpful information on healthy eating, various tasty
breakfast, lunch and dinner recipes as well as some practical advice
for cooking for one. The 101+ recipes offer variety for every age and
circumstance.
Hopefully this will result in healthier, more balanced diets for families and
individuals within a realistic budget.
Compiled by the Nutrition Team at safefood.
Introduction
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Recipe Symbols
Ideas for
leftovers
Suitable for
Handy hint
Freezing
NUMBER OF SERVINGS
1 adult
2 adults
FOOD PRICING
Low cost
Medium cost
4 adults
2 adults
and 2 kids
High cost
TIMING
2
mins
Preparation
time
mins
Cooking
time
4
Introduction
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Imperial
Metric
Imperial
5g
oz or 1 teaspoon
225g
8oz
15g
oz or 1 dessertspoon
250g
9oz
25g
1oz
280g
10oz
50g
2oz
300g
11oz
85g
3oz
340g
12oz
110g
4oz
375g
13oz
140g
5oz
400g
14oz
180g
6oz
425g
15oz
200g
7oz
450g
16oz or 1lb
Metric
Imperial
Metric
Imperial
pt
150ml
pt
425ml
pt
200ml
1 pt
575ml
pt
275ml
1 pts
1 litre
Handy hint
Yoghurt pot measures
Use any standard shape yoghurt pot marked 125g or 5.3oz
One pot is approximately:
4oz white flour
3oz wholemeal flour
6oz castor or granulated sugar
4oz soft brown sugar
5 fluid oz liquid (for example water, milk)
Introduction
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Deg. C
Deg. F
Gas Mark
Cool
110
225
Quarter
Extremely low
120
250
Half
Very low
140
275
Low
150
300
Very moderate
160
325
Moderate
180
350
Moderately hot
190
375
Fairly hot
200
400
Hot
220
425
Very hot
230
450
240
475
9
6
Introduction
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
A guide to
healthy eating
Eating well is important for all of us. It can
help us to feel good, look our best and
stay at a healthy weight as well as reduce
our risk of serious illness. To eat a balanced
diet you need to combine several different
types of foods in the right amounts so
your body gets all the nutrients it needs
while maintaining a healthy weight.
Introduction
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Introduction
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
A guide to fat and saturated fat, sodium, salt and sugar in food
Low
Medium
High
Fat
Saturates
(Total) Sugars
Salt
Sodium
Orange
Red
Water
Milk
Freshly squeezed juices*
Homemade fruit smoothies*
Unsweetened fruit juice*
*These drinks are best taken only at meal times when they are less likely to cause tooth decay.
9
Introduction
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Cereal
Green
Orange
Red
Plain cereals
C
hocolate or sugar
coated cereals
Potatoes: roast or
mashed
Homemade spicy
wedges
C
hips
P otato salad
Bread
Potatoes
Boiled, steamed or
baked potatoes
Rice
Fried rice
Pasta
Vegetables
Fresh or frozen
vegetables
Salad
Homemade
vegetable soup
Fruit
Green: Go Foods These are the best choices and are mainly high in fibre and
vitamins and lower in fat.
Orange: Caution foods Enjoy smaller amounts of foods from here don't go wild!
Red:
EasyDoesIt Enjoy these foods as an occasional treat.
Green
Orange
Red
Milk
Lowfat milk
Skimmed milk
Semiskimmed milk
Yoghurt
Natural yoghurts
Diet yoghurts
Yoghurt
Full fat
Fruit
Yoghurt drinks
Chocolate or toffee
flavoured yoghurts
Creamy luxury
yoghurts
Frozen yoghurt
Cheese
Lowfat cheddar
cheese
Cottage cheese
Edam or mozzarella
Cheese
Full fat
Mini round
Plain sticks
Cheese spreads
Processed cheese
Meat and
Beans*
Poultry
Lentils
Alternatives
Meat or chicken in
batter or breadcrumbs
Burgers or
sausage rolls
Sausages, rashers
or pudding
Fish
Tinned Fish
In brine
Tomato sauce
Olive oil
Fish in batter or
breadcrumbs
Boiled, scrambled
or poached*
Fried
Eggs
Fresh fish
10
Introduction
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Food safety
in the kitchen
Good food safety means knowing
where bacteria are likely to thrive
and not giving them a chance to get
comfortable. Stay safe by following
these these simple guidelines on the
how, when and where of food storage.
Regular cleaning of worktops, chopping
boards and any surfaces that come
into contact is just as important. It
helps prevent the spread of bacteria.
11
Introduction
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
12
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Breakfast
French Toast
15
Omelette
16
Poached Eggs
17
Scrambled Eggs
18
13
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Cereals
High Fibre
Porridge, Wheat Biscuits, Fruit and Fibre, Muesli,
Shredded Wheat, Oatflakes, Bran Buds, Sultana Bran.
r
sunflowe
g
in
d
d
a
te
Try
x t ra tas
e
r
o
f
s
se ed
rie nt s.
a nd nut
Low in Fibre
Cornflakes, Rice Krispies, Special K.
Occasional Treats (low in fibre)
Coco Pops, Sugar Puffs, Crunchy Nut Cornflakes,
Honey Nut Loops, Frosties.
14
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
French Toast
Serve with grilled sausage and tomato or grilled rasher and tomato
Ingredients
4 slices bread
1 egg
1 dessertspoon of vegetable oil
3 dessertspoons of semiskimmed milk
pinch of salt if desired
pepper
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
25 minutes
mins
Method
1. Beat egg, milk, pepper and salt together in a shallow bowl.
2. Dip the slices of bread in the egg mixture.
3. Fry in hot oil until they are golden brown.
Cooking
Cookingtime
time
5 minutes
minutes
Cost
Cost
Low
Low
mins
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
15
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Omelette
Ingredients
2 eggs
1 dessertspoon oil
pinch of salt if desired
pepper
1 small onion, finely chopped
2 dessertspoons of water or semiskimmed milk
Serves
12 adult
adults and 2 kids
Preparation
Preparationtime
time
minutes
210minutes
mins
Cooking
Cookingtime
time
10
minutes
5 minutes
mins
10
10
e
Try adding ve ge table s lik
mushrooms and tomat oe s
for colour and tast e.
Method
1. Heat the oil in a frying pan and fry the onion gently until it is cooked.
2. Beat the eggs, add the water or milk, salt and pepper and pour into
the pan over the onion.
3. Spread the mixture around the frying pan and cook until the eggs are
set and come away from the edge of the frying pan.
4. Turn the omelette carefully to cook on the other side.
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
16
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Poached Eggs
Serve with toast
Ingredients
3 eggs
1 dessertspoon of vinegar
pinch of salt if desired
pepper
pt or 250ml water
Serves
32 adults and 2 kids
Preparation
Preparationtime
time
minutes
22 minutes
mins
Cooking
Cookingtime
time
35 minutes
minutes
mins
Cost
Cost
Low
Low
Method
1. Put the water into a saucepan or frying pan, add the salt, pepper and
vinegar. Bring to the boil.
2. Break the eggs into the boiling salted water. Simmer gently until the
eggs are set (this takes about 23 minutes).
3. Serve with toast and beans.
t s t he
r pr e v e n
a
g
e
in
v
e
ing.
Th
m b r e ak
o
r
f
e
k
o
e gg y
Utensils
Utensilsneeded
needed
Saucepan
Wooden
spoon
Frying
pan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
17
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Scrambled Eggs
Serve with toast
Ingredients
3 eggs
1 tablespoon vegetable oil
pinch of salt if desired
pepper
4 dessertspoons of semiskimmed milk
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
25 minutes
Cooking
Cookingtime
time
23
minutes
5 minutes
Cost
Cost
Low
Low
Method
1. Break the eggs into a shallow bowl and beat well with a fork.
mins
2. Heat the oil in a saucepan then add the milk, pepper and salt.
23
3. Add the beaten eggs and stir over a moderate heat until mixture is
thick and creamy.
mins
c he e se
grat ed
t
a
f
w
s.
Add lo
t omat oe
h
s
e
r
f
ed
or c hopp
Utensils
Utensilsneeded
needed
Shallow
bowl
Wooden spoon
Wooden
Saucepan spoon
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
18
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
sauces, stocks
and soups
White Pouring Sauce
20
20
Sauces Various
21
22
Chicken Soup
23
24
Mushroom Soup
25
19
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
mins
Cooking
Cookingtime
time
5 minutes
minutes
mins
Cost
Cost
Low
Low
Method
1. Melt the lowfat spread in a saucepan.
2. Add the flour and cook over a low heat for 1 minute,
stirring all the time.
3. Remove from the heat and cool slightly.
4. Add the milk, salt and pepper beating all the time.
a
Always use
whe n
woode n spoon
uc e s.
pre paring sa
Utensils
Utensilsneeded
needed
Woodenspoon
spoon
Wooden
Saucepan
Saucepan
Handy
Handyhint
hint
If the
lumpy,
place
it it
thesauce
saucebecomes
becomes
lumpy,
place
in aa sieve
sieveover
overa apot.
pot.
Work
sauce
Work
thethe
sauce
through
thesieve
sieveinto
into
below.
through the
thethe
potpot
below.
20
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Sauces Various
Ingredients
1oz or 25g lowfat spread
1oz or 25g flour
pt or 425ml semiskimmed milk
pinch of salt if desired
pepper
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
22 minutes
Cooking
Cookingtime
time
5 minutes
minutes
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Woodenspoon
spoon
Wooden
Saucepan
Saucepan
mins
mins
Method
1. White Coating Sauce
as for white pouring sauce but using pt or 275ml semiskimmed milk.
2. Onion Sauce
as for white pouring sauce but fry one finely chopped onion in lowfat
spread before adding the flour.
3. Cheese Sauce
as for white pouring sauce but add 2oz or 50g lowfat grated cheese 2
minutes before the end of the cooking time.
4. Parsley Sauce
as for white pouring sauce but add 12 teaspoons of finely chopped
parsley 2 minutes before the end of the cooking time.
Handy
Handyhint
hint
If the
lumpy,
place
it
thesauce
saucebecomes
is too thick
add
a little
semiskimmed
milk.
If the
in a sieve over a pot.
Work
thesauce
sauce is
too
thinthe
blend
a little
flour.
through
sieveininto
the pot
below.
21
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
15
mins
hour
Vegetable Stock
1 pints of water, 1 parsnip, 1 onion,
3 carrots, 3 celery stalks
Method
Combine all the vegetables and water in a
pot; bring to a boil. Partially cover, reduce
heat, and simmer 1 hour. Strain into a large
bowl and discard solids. Cover and chill in
the fridge or freeze for use at a later date.
Beef Stock
1 pints or 1l of water, 1kg of beef bones,
1 onion
Method
Place the beef bones and the onion in
pot and add 1 pts or 1 litre of boiling
water and boil for 1 hour. Allow to stand
and then skim off the fat from the
surface. Strain into a large bowl and
discard the solids. Cover and chill in the
fridge or freeze for use at a later date.
Chicken Stock
1 pints or 1l of water, chicken wings
or chicken carcass, 1 onion
Method
Add a couple of chicken wings or chicken
carcass and an onion to 1 pts or 1 litre
of boiling water and boil for 1 hour.
Allow to stand and then skim off the
fat from the surface. Strain into a large
bowl and discard the solids. Cover and
chill in the fridge or freeze for use at
a later date. Remove any fat that rises
to the top before using or freezing.
22
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Chicken Soup
Ingredients
1 teaspoon vegetable oil
1 pt or 575ml of homemade chicken stock
(page 22) or 1 lowsalt stock cube dissolved
in 1pt or 575ml of boiling water
2oz or 50g flour
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
28 minutes
mins
Cooking
Cookingtime
time
20
minutes
5 minutes
20
Cost
Cost
Low
Low
Method
1. Heat the oil in a saucepan.
2. Add the finely chopped onion and fry for 1 minute.
3. Add in the flour and cook for 2 minutes, stirring all the time.
mins
4. Gradually stir in the stock and the milk with the salt and pepper.
5. Bring to the boil and simmer for 15 minutes, keep stirring until thickened.
Utensils
Utensilsneeded
needed
Woodenspoon
spoon
Wooden
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
23
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
45
2. Heat the oil in a large saucepan, and gently fry onion and mushrooms.
mins
Cooking
Cookingtime
time
45
minutes
5 minutes
mins
Utensils
Utensilsneeded
needed
Woodenspoon
spoon
Wooden
Saucepan
Saucepan
pepper
1pt or 575ml of homemade
vegetable stock (page 22) or
1 lowsalt vegetable stock
cubes dissolved in 1pt or
575ml of boiling water
Method
1. Wash, peel and dice carrots, turnips and parsnips.
Wash and chop leeks, chop onion and slice mushrooms.
Skin and chop tomatoes.
Preparation
Preparationtime
time
minutes
215minutes
Cost
Cost
Low
Low
vourit e
se your fa
u
n
a
c
u
o
Y
.
s inst e a d
ve ge table
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
24
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Mushroom Soup
Ingredients
1 teaspoon vegetable oil
10 mushrooms peeled and chopped
50g or 2oz flour
pt or 425ml semiskimmed milk
pinch of salt if desired
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
28 minutes
Cooking
Cookingtime
time
20
minutes
5 minutes
mins
20
mins
Method
1. Heat the oil in a saucepan. Add the mushrooms and onion and fry,
stirring continually for 5 minutes.
2. Add the flour and stir well. Cook for another 2 minutes.
3. Gradually stir in the stock and milk and bring to the boil.
Keep stirring.
4. Simmer for 20 minutes, until thickened.
Cost
Cost
Low
Low
g c orn t o
Try a ddin
or e x t ra
t he soup f
.
nd tast e
t e x ture a
Utensils
Utensilsneeded
needed
Woodenspoon
spoon
Wooden
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
25
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Mince dishes
Beef Loaf
27
Burgers Quick
28
29
Hot Pot
30
Lasagne
31
32
Spaghetti Bolognese
33
Spicy Meatballs
34
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
at is a
Minc ed me
ost food.
gre at low c
e he alt hie r
h
t
e
s
o
o
h
C
uying
op t ion by b
d me at.
le an minc e
26
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Beef Loaf
Serve with vegetables or cold with a salad or a sandwich filling
Ingredients
1lb or 450g lean minced beef
1 large onion, very finely chopped
4oz or 110g fresh brown breadcrumbs (4 slices)
pinch of salt if desired
pepper
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
Cooking
Cookingtime
time
1.5
hours
5 minutes
Cost
Cost
Low
Low
15
mins
1.5
hours
Method
1. Place all the ingredients in a large mixing bowl and mix thoroughly together.
2. Brush a large loaf tin with oil and fill with the mixture.
3. Smooth the top with a palette knife and place in the fridge for 1 hour.
4. Preheat the oven to 180C or 350F or Gas Mark 4.
5. Cook in the preheated oven for 11 hours.
Utensils
Utensilsneeded
needed
Large loaf
tin
Wooden
spoon
Mixing
bowl
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
27
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Burgers Quick
Desserts
& Cakes
Cooking
for One
Method
1. Mix all the ingredients together in a bowl.
Serves
2 adults and 2 kids
10
mins
20
4. Fry or grill gently on both sides over a low heat until well cooked.
Drain off any excess fat if frying.
mins
s
burge r
t
a
h
t
e sure
t re,
To mak
he c e n
t
in
d
oke
ar e c o
t h a lid
pa n wi
e
h
t
c ov e r
he at.
r t he
e
w
lo
a nd
Handyhint
Hint
Handy
Add
few drops
of Tabasco
sauce
If
theasauce
becomes
lumpy, place
it
to athe
minced
or lamb
in
sieve
over a beef
pot. Work
the sauce
mixture
forsieve
extrainto
flavour
through the
the pot below.
28
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
mins
Cooking
Cookingtime
time
20
minutes
5 minutes
mins
Cost
Cost
Medium
Low
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
Handy hint
n if
a sita uc e pa
If the sauce becomes lumpy,
Useplace
small.
g pa n is t oo
in a sieve over a pot. Workf r
the
yinsauce
through the sieve into the pot below.
30
20
Method
1. Chop onion and garlic. Dissolve beef cube in a pt or 150ml of boiling water.
2. Put minced beef or lamb in a dry frying pan. There is sufficient fat in mince for
frying. Cook for 2025 minutes over a low heat until well browned, stirring all
the time. Drain off any excess fat from the pan.
3. Add onions and garlic to the pan and cook for 23 minutes. Sprinkle on the flour
and chilli powder and cook for 12 minutes, stirring all the time.
4. Add beef stock, tomato sauce and tinned tomatoes. Bring to the boil.
5. Add kidney or baked beans, chickpeas and celery
to the mince. Simmer for 20 minutes.
a ns
o r e be
m
g
in
Try us
for a
me at
s
s
le
a nd
ually
but e q
r
e
p
a
c he
e al.
ying m
sat isf
29
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
mins
Cooking
Cookingtime
time
30
minutes
5 minutes
mins
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
20
30
Cooking
for One
Desserts
& Cakes
L e e k a nd
up
po tat o so
c a n also
be used.
Hot Pot
Ingredients
1lb or 450g lean minced beef
1 medium onion, finely chopped
2 carrots, sliced
pinch of salt if desired
pepper
Snacks &
Light Meals
4 potatoes peeled
and thinly sliced
pint or 275ml of
semiskimmed milk
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
2. Put minced beef and finely chopped onion into a large frying pan and fry until the
meat is browned and onion is cooked (about 5 minutes). Keep stirring and drain
off any excess fat from the pan.
3. Stir in the soup mixture, milk and worcestershire sauce.
Simmer gently for 10 minutes. Add pepper and salt, if desired.
4. Spoon mixture into casserole dish and top with sliced potatoes, carrots and celery.
5. Bake for 30 minutes until the potatoes are tender.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
30
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Lasagne
Serve with salad or vegetables
Ingredients
1lb or 450g lean mince
beef or lamb
1 onion
1 green or red pepper
8 mushrooms peeled
2 celery stalks, finely chopped
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
mins
Cooking
Cookingtime
time
40
minutes
5 minutes
mins
Cost
Cost
High
Low
Utensils
Utensilsneeded
needed
Saucepan
Wooden
spoon
Casserole
Saucepan dish
Handy
hint and freeze
Cook more
If
the
sauce
lumpy,
it in a large
Double thebecomes
ingredients
andplace
make
roasting
dish.aWhen
cooked,
divide into
in a sieve over
pot. Work
the sauce
individual
through theportions
sieve intoand
the freeze.
pot below.
30
40
2 dessertspoons of
tomato sauce
pepper and pinch of
salt if desired
10 sheets of easicook
lasagne sheets
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
2. To make meat sauce:
Finely chop onions, peppers, mushrooms, celery, carrots and
garlic. Put mince into a large pan and fry until completely brown,
stirring all the time with a wooden spoon. Drain off any excess fat
from the pan. Add onions, carrots and garlic to mince and cook
for 34 minutes. Add chopped peppers, mushrooms, celery, tin of
tomatoes and tomato sauce to the mince mixture.
ium sized
Use a med
ic ook
box of e as
e e t s.
lasagne sh
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Method
1. Preheat the oven to 180C or 375F or Gas Mark 4.
20
use a
If in a rush
ox ta il soup
packe t of
t he st ock.
inst e a d of
2. Place the minced beef in a frying pan. Add pepper and salt if desired.
45
mins
Cost
Cost
Medium
Low
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
5 potatoes cooked
a little semiskimmed milk
pinch of salt if desired
pepper
mins
Cooking
Cookingtime
time
45
minutes
5 minutes
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
pt of homemade beef or
vegetable stock (page 22) or
1 lowsalt beef or vegetable
stock cube dissolved in pint
or 275ml of boiling water
2 carrots
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Spaghetti Bolognese
Serve with a Tossed Green Salad (page 72) or your favourite vegetables
Ingredients
1lb or 450g lean minced
beef or lamb
6 mushrooms, peeled
and chopped
red pepper, finely chopped
1 carrot, finely chopped
Serves
2 adults and 2 kids
15
Method
1. Cook the mince beef or lamb, onions, mushrooms and carrots
on a dry pan (low heat) for 15 minutes). (There is sufficient fat
in mince for frying). Drain any excess fat from pan.
45
Preparation
Preparationtime
time
minutes
215minutes
mins
Cooking
Cookingtime
time
45
minutes
5 minutes
mins
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Saucepan
Saucepan
pt of homemade beef or
vegetable stock (page 22) or
1 lowsalt beef or vegetable
stock cube dissolved in pt
or 275ml of boiling water
1 dessertspoon tomato sauce
3. Add the stock, tin of tomatoes, tomato sauce, salt and pepper.
Cook gently for 45 minutes.
4. Cook the spaghetti for 1015 minutes in boiling salted water.
Strain.
5. Serve with the bolognese sauce on top.
Handy
hint
Leftovers
Any
bolognese
sauce
If theleftover
sauce becomes
lumpy,
placecan
it be
used
to fill
pancakes
or as
topping
in a sieve
over
a pot. Work
theasauce
for
baked
through
thepotatoes.
sieve into the pot below.
33
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Spicy Meatballs
Serve with vegetables and pasta, rice or potatoes
Ingredients
1lb or 450g lean minced beef
1 large onion, finely chopped
23 cloves of garlic finely chopped
1 teaspoon ginger (optional)
2 dessertspoons curry powder
1 dessertspoon cornflour or flour
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
Cooking
Cookingtime
time
20
minutes
5 minutes
15
mins
45
mins
Method
1. Place the minced meat in a large bowl.
2. Fry the onion and garlic until golden brown.
3. Mix the curry powder, ginger and cornflour or flour with a
little water and add to the pan. Cook for a few minutes.
4. Add this mixture to the mince meat and mix well.
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Large
bowl
Saucepan
Handyhint
hint
Handy
You
leave
out thelumpy,
curry place
powder
If
thecan
sauce
becomes
it and ginger
from
the over
ingredients
and the
make
up curry sauce
in
a sieve
a pot. Work
sauce
separately
cook
through theand
sieve
intothe
themeatballs
pot below.in it.
34
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
36
37
Beef Goulash
38
Beef Stew
39
40
Pork Casserole
41
Pork StirFry
42
43
35
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Beef Casserole
Serve with boiled potatoes
Ingredients
1 lb or 675g round beef steak or rib steak
1 dessertspoon vegetable oil
1 large onion, peeled and chopped
1oz or 25g cornflour
7 mushrooms, peeled and sliced
3 carrots, sliced
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
Cooking
Cookingtime
time
1.5
hours
5 minutes
20
mins
1.5
hours
Method
1. Preheat the oven to 170C or 325F or Gas Mark 3.
2. Trim the beef and cut it into thin strips about 2 inches in length.
o f be e f
4oz or 110g
shed a nd
kidne y wa
e e f a nd
dried for b
se role.
kidne y c as
3. Heat the oil and fry the chopped onion, mushrooms and carrots for
23 minutes in casserole dish.
4. Fry the beef strips until brown.
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
36
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
mins
Cooking
Cookingtime
time
1.5
hours
5 minutes
hours
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
20
1.5
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
2. Cut meat into oneinch pieces. Fry the meat, onion and garlic over a
low heat until the meat is brown on all sides.
3. Add flour and curry powder to a little water to the pan and mix over a
low heat for 23 minutes.
4. Add the stock and grated apple. Stir continuously to avoid lumps.
5. Bring to the boil and to the meat mixture in the casserole dish along
with the peas and sliced pepper.
6. Cook in the preheated oven for 1 hours until meat is tender or on
top of the cooker in a saucepan over a low heat for 11 hours until
the meat is tender.
37
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Beef Goulash
Serve with boiled rice or potatoes
Ingredients
1 lb or 675g stewing beef
1 dessertspoon vegetable oil
3 onions, peeled and sliced
pinch of salt if desired
pepper
tin of chopped tomatoes
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
mins
Cooking
Cookingtime
time
1.5
hours
5 minutes
hours
15
1.5
dessertspoon paprika
1 dessertspoon tomato puree
1 pt or 575ml water
68 potatoes, peeled and sliced
1 clove garlic crushed
Method
1. Remove the fat from the meat and cut into oneinch cubes.
2. Heat the oil in a large frying pan. Add the cubes of beef a few at a
time and fry them until they are brown on all sides.
3. Transfer the browned meat to a saucepan.
4. Fry the onions in the pan until they are golden brown.
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
5. Stir in the tomatoes, garlic, paprika, tomato puree, salt and pepper.
6. Add this to the browned meat. Then add the water. Bring to boil,
stirring all the time.
7. Cover with a lid and cook slowly for 1 hour.
8. Add the sliced potatoes and simmer for another 30 minutes
ns of
e sse r t spoo
approximately.
S t ir in 2 d
e se rving.
hur t be for
og
y
l
ra
u
t
a
n
38
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Beef Stew
Serve with boiled potatoes
Ingredients
1 lb or 675g stewing beef
1 pt or l litre homemade beef
stock (page 22) or 1 lowsalt
beef stock cubes dissolved in
1 pt or 1l of warm water
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
15
mins
Method
1. Fry the meat on both sides until browned.
2. Remove from the frying pan and place in a saucepan.
3. Chop the onions, carrots and parsnips and fry lightly.
Cooking
Cookingtime
time
1.5
hours
5 minutes
hours
4. Remove from the frying pan and with the peas place in the
saucepan with the meat.
Cost
Cost
Medium
Low
5. Sprinkle the flour into the frying pan and stir well.
1.5
1 onion
1 parsnip
3 dessertspoons of frozen peas
5 potatoes, peeled
7. Add this to the meat and vegetables and cook gently over
a low heat for 11 hours until the meat is tender.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
mins
Method
1. Preheat the oven to 160C or
325F or Gas Mark 3.
30
Cooking
Cookingtime
time
45
minutes
5 minutes
45
mins
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
Cooking
for One
Desserts
& Cakes
L e f t ove r
an
po tat oe s c
be used.
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Pork Casserole
Serve with boiled rice, baked potato (pages 8588),
boiled potatoes or boiled noodles and carrots or broccoli
Ingredients
1 lbs or 675g diced pork
1 dessertspoon vegetable oil
1 onion peeled and chopped
6 mushrooms peeled and sliced
1 teaspoon curry powder
pinch of salt if desired
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
Cooking
Cookingtime
time
1.5
hours
5 minutes
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
15
mins
1.5
hours
teaspoon pepper
1oz or 50g flour
1 tin tomatoes
pinch of mixed herbs
2 carrots, chopped
1 parsnip, chopped
pt or 275ml of homemade
vegetable stock (page 22) or
1 lowsalt vegetable stock
cube dissolved in pt or
275ml of warm water
Method
1. Preheat the oven to 160C or 325F or Gas Mark 3.
2. Remove stalks and seeds from the green pepper and chop finely.
3. Heat the oil and fry the onion, green pepper and mushrooms
for 3 minutes. Transfer them to a casserole dish.
4. Add the curry powder, salt and pepper to the flour,
and coat the pork in this mixture.
5. Fry the coated pork for 5 minutes and then put into the casserole dish.
Add tomatoes, carrots, parsnip, herbs and vegetable stock.
6. Cover tightly and cook in the preheated oven for 1 hours.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
41
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Pork StirFry
Serve with noodles or boiled rice
Ingredients
1lb or 450g pork pieces
1 clove garlic
1 onion
6 mushrooms peeled
and chopped
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
30
mins
1 pepper
2 carrots
2 dessertspoons soy sauce
2 teaspoons cornflour
1 dessertspoon vegetable oil
Method
1. Cut pork into thin slices.
2. Cut onions into thin slices and chop garlic.
pt of homemade chicken
stock (page 22) or 1 chicken
stock cube dissolved in pt
or 150ml of boiling water
o a dd in
You c ould als
, froze n
spring onions
prawns or
pe as, pe e led
c hicke n
dic ed c ooked
ugh c ooking.
halfway t hro
3. Slice mushrooms and cut carrots and pepper into thin strips.
Cooking
Cookingtime
time
15
minutes
5 minutes
mins
Cost
Cost
Medium
Low
5. Heat the oil in a large frying pan. Add the pork and fry until well browned.
15
6. Add onion and carrot to the pan and fry for 23 minutes.
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
n
e f or la mb c a
C hicke n, be
e a d of pork.
be used inst
42
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Serves
4
2 adults and 2 kids
Method
1. Preheat the oven to 160C or 325F or Gas Mark 3.
Preparation
Preparationtime
time
minutes
215minutes
mins
Cooking
Cookingtime
time
40
minutes
5 minutes
mins
Cost
Cost
Medium
Low
15
gre e n
Onions a nd a
lso be used
pe ppe r c a n a
hrooms.
wit h t he mus
2. Trim the chops and season on both sides with salt and pepper.
3. Fry chops in a little oil to seal in the juices. Remove from the pan.
40
4. Cook mushrooms for a few minutes until soft. Stir in lemon juice.
5. Sprinkle the flour and mixed herbs over mushrooms and
cook for a few minutes. Remove from heat.
6. Cut four pieces of tin foil large enough to completely cover each chop.
Utensils
Utensilsneeded
needed
Frying
Woodenpan
spoon
Casserole
Saucepan dish
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
10. Place on a baking sheet and cook in a preheated oven for 3540 minutes.
43
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Fish
Baked Stuffed Fish
45
46
47
Fish Cakes
48
Golden Cod
49
Salmon Surprise
50
51
h sourc e
Fish is a ric
,
li t y pro t e in
of good qua
d mine rals
vita mins an
k t o c ook.
and is quic
s
t wo por t ion
Try t o e at
k.
e ve ry we e
44
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
20
mins
30
mins
pepper
1 tablespoon finely chopped
parsley (or 1 tablespoon
dried parsley) or
teaspoon mixed herbs
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
2. Clean and prepare fish. Dry in kitchen paper.
k, macke re l,
Cod, ha ddoc
ut are all
he rring or t ro
baking.
sui table for
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
mins
Cooking
Cookingtime
time
30
minutes
5 minutes
mins
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Shallowspoon
oven dish
Wooden
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
30
30
12 celery sticks
1 tin tomatoes
pinch of salt if desired
pepper
1 level teaspoon sugar
1 teaspoon of vegetable oil
Topping
1 teaspoon of vegetable oil
2oz or 50g white or brown
breadcrumbs (2 slices)
1oz or 25g lowfat grated cheese
at
Inst ea d of lowf
or 12g
chee se try oz
se.
of mature chee
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
2. Wash and dry the fish, then cut into neat pieces.
Place in a lightly greased shallow ovenproof dish.
3. Tomato sauce
Heat oil in a small saucepan. Stir in the finely chopped onions, garlic and
celery. Cook for 23 minutes until the vegetables soften but have not become
coloured. Add the tomatoes, sugar, salt and pepper and bring to the boil,
stirring all the time. Cover and simmer for 1015 minutes, stirring occasionally.
4. Meanwhile prepare the topping. Heat oil in a small saucepan. Remove from
the heat. Using a fork, stir in the breadcrumbs, then mix in the grated cheese.
5. Pour the tomato sauce over the fish. Sprinkle the topping evenly all over.
6. Cook for 30 minutes until the topping is crisp and brown.
46
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
mins
Cooking
Cookingtime
time
10
minutes
5 minutes
mins
Cost
Cost
High
Low
Utensils
Utensilsneeded
needed
Casserole
dish
Wooden
spoon
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
20
10
pt or 150ml water
pt or 275ml
semiskimmed milk
1oz or 25g lowfat spread
1 dessertspoon of flour
Method
1. Skin the fish and cut into 4 pieces. Wash in cold water.
2. Place in a saucepan with onion and lemon juice. Add the
water and milk. Cover and cook gently for 10 minutes.
t rout,
Cod, he rring,
d salmon are
macke re l a n
r t his dish.
all sui table fo
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Fish Cakes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
almon
Try tinned s
hit e fish.
inst e a d of w
30
mins
Cooking
Cookingtime
time
15
minutes
5 minutes
mins
Cost
Cost
Medium
Low
15
2 beaten eggs
3oz or 75g brown
breadcrumbs (3 slices)
2 dessertspoons flour
Method
1. Place the flaked fish, potatoes, butter, parsley, salt and pepper and 1 beaten
egg in a bowl and mix gently with a fork. Place in the fridge for 30 minutes.
2. Roll into a long snake on a floured surface.
Cut into 8 portions and shape each into a flat round.
3. Dip the cakes into the second beaten egg and coat in breadcrumbs.
Use a plas
t ic
bag t o hold
bre a dc rum
bs.
4. Fry or grill the fish cakes until golden brown on each side.
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
48
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Golden Cod
Serve with vegetables of your choice, for example, chopped carrots, peas or sweetcorn
Ingredients
1 lbs or 675g cod, cut into 6 pieces
pinch of salt if desired
pepper
juice of a lemon
1 dessertspoon water
1 onion peeled and chopped
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
mins
Cooking
Cookingtime
time
30
minutes
5 minutes
mins
Cost
Cost
High
Low
Utensils
Utensilsneeded
needed
Shallowspoon
oven dish
Wooden
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
30
30
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
Brown bre
a dc rumbs
may be use
d inst e a d
of po tat oe
s.
sh m a y be
Any whit e fi
mple, whit ing.
used, for e xa
49
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Salmon Surprise
Serve with vegetables of your choice, for example, chopped carrots, peas or sweetcorn
Ingredients
5 mushrooms, sliced
1 tablespoon vegetable oil
pt or 275ml cold water
1 tin of peas
5 potatoes (boiled)
1 large tin of salmon
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
Cooking
Cookingtime
time
20
minutes
5 minutes
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Saucepan
Wooden
spoon
Casserole
Saucepan dish
20
Method
1. In a pan cook the sliced mushrooms in a tablespoon
of oil and add to white sauce (page 21).
20
2. Empty tin of salmon, including juices into sauce mixture, add the
strained peas and mix gently. Pour mixture into a casserole dish.
mins
mins
aked c ooked
Try 8oz of fl
bone s or skin
fish, wit hout
g) inst e a d
(c od or whit in
lmon.
of tinned sa
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
50
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
10
Method
1. Flake the tuna and mix together with the onion, white parsley
sauce, Worchester sauce, salt and pepper.
25
2. Pour some of the fish sauce into a casserole dish. Add a layer of
breadcrumbs, followed by a layer of sauce.
mins
fat
t t le low
Add a li
t he
e e se t o
h
c
d
e
t
gra
mbs
re a dc ru
brown b
dish.
op of t he
t
e
h
t
r
fo
mins
3. Continue layering in this way until all the ingredients have been
used up.
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Chicken
AmericanStyle Chicken
53
54
55
56
57
Chicken Curry
58
Chicken HotPot
59
60
61
Chicken Risotto
62
63
64
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
low in
C hicke n is
gr e a t
fat and a
ro t e in.
sourc e of p
52
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
AmericanStyle Chicken
Serve hot or cold with salad
Ingredients
3oz or 75g corn flakes (crushed)
1 egg (beaten)
1 teaspoon mixed herbs
pinch of salt if desired
pepper
4 chicken legs
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
mins
Cooking
Cookingtime
time
60
minutes
5 minutes
mins
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Casserole dish
Saucepan
15
60
Method
1. Preheat the oven to 190C or 375F or Gas Mark 5.
2. Mix the crushed corn flakes, salt, pepper and mixed herbs
together in a bowl.
3. Beat the egg in a separate bowl.
4. Dip the chicken pieces in the egg and then in the seasoned
cornflake crumbs, pressing on well.
5. Place in a casserole dish, lined with tin foil. Bake in the
preheated oven for 1 hour or until chicken is cooked.
Handy
Handyhint
hint
If
theasauce
becomes
place it
Use
plastic
bag tolumpy,
hold crushed
in
a
sieve
over
a
pot.
Work
the
cornflakes when coating thesauce
chicken
through the sieve into the pot below.
53
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
Cooking
Cookingtime
time
60
minutes
5 minutes
Cost
Cost
Medium
Low
Method
1. Preheat the oven to 190C or 375F or Gas Mark 5.
15
mins
60
mins
Utensils needed
Utensils needed
Wooden spoon
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
54
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
20
mins
30
mins
Method
1. Preheat the oven to 220C or 425F or Gas Mark 7.
2. Chop the onion finely and fry for 23 minutes.
3. Add the chicken pieces. Cook for 10 minutes.
boiled c hic
A c ooked or
used.
c ould also be
ke n
y ot he r
Try carrot s or an
be used
ve ge ta ble ca n
coli.
inst ea d of broc
55
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
20
mins
60
mins
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
2. Season the chicken and fry it briefly on a dry pan (no oil) to seal it.
3. Drain well and transfer to a casserole dish.
4. To make sauce
Melt the spread in a saucepan and fry the vegetables
gently until they soften, but do not colour.
5. Remove the pan from the heat, stir in the soup. Bring to the boil,
stirring all the time.
6. Simmer for 5 minutes.
7. Pour over the chicken pieces and cook on the middle shelf of a
preheated oven for 5560 minutes until light golden brown.
56
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Method
1. Preheat the oven to 190C or 375F or Gas Mark 5.
Preparation
Preparationtime
time
minutes
240minutes
mins
Cooking
Cookingtime
time
1.5
hours
5 minutes
1.5
2. Heat the oil in a pan and brown half the chicken pieces thoroughly
on all sides. This will take about 10 minutes. Remove with a spoon,
then fry the remaining pieces. Remove and set aside.
hours
Cost
Cost
Medium
Low
3. Fry the onion, carrots, celery and pepper over a medium heat for
10 minutes, stirring occasionally, until soft but not brown.
Stir in the chilli powder, pepper, herbs, tomatoes and stock.
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
40
ble s he re
Not all ve ge ta
ed. Pick
ne ed to be us
ava ilabili t y,
ac c ording to
ost.
c hoic e a nd c
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Chicken Curry
Serve with boiled brown or white rice
Ingredients
4 chicken fillets, chopped
5 mushrooms
1 red pepper
1 onion
2 tablespoons of sweetcorn
1 carrot, chopped
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
30
mins
Method
1. Slice vegetables and garlic.
2. Dissolve the stock cube in pt or 275ml of boiling water.
3. Heat the oil in a frying pan and gently fry the onions and garlic.
Cooking
Cookingtime
time
30
minutes
5 minutes
mins
Cost
Cost
Medium
Low
5. Add curry powder and flour to the pan and cook for one minute
stirring all the time.
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
30
1 dessertspoon flour
pt or 275ml of homemade
chicken stock (page 22) or 1
lowsalt chicken stock cube
dissolved in pt or 275ml of
boiling water
Handy
Handyhint
hint
If
the4sauce
becomes
lumpy,
place it
Boil
chicken
legs and
remove
the
meatover
from
the Work
bonethe
instead
in a sieve
a pot.
sauce
of
usingthe
chicken
fillets.
through
sieve into
the pot below.
58
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Chicken HotPot
Serve with boiled brown or white rice
Ingredients
1 teaspoon vegetable oil
4 chicken leg pieces or breasts
1 large onion, thinly sliced
8oz or 225g frozen sweetcorn or peas
4 large potatoes peeled and cut into large slices
3 large tomatoes peeled and
chopped or 1 tin of tomatoes
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
20
Method
1. Preheat oven to 180C or 350F or Gas Mark 4.
65
mins
Cooking
Cookingtime
time
65
minutes
5 minutes
mins
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
Use a varie ty of
e may
ve ge ta bles. Thes
uc epan
be cooked in a sa
e cooker.
on the top of th
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
20
Method
1. Trim chicken joints and remove all fat and
skin, then season with salt and pepper.
60
mins
mins
Sauce
1 dessertspoon vegetable oil
6 mushrooms, peeled and sliced
n
1 packet chicken soup
A tin of chicke
1 level teaspoon flour
or mushroom
pt or 425ml water
n be
soup ca
used inst ea d
of the sa uc e
To make sauce
1. Heat the oil in a saucepan, add the
mushrooms and cook over a low heat
until the mushrooms soften.
2. Stir in the soup mix and the flour,
then blend in the water.
3. Bring to the boil and simmer for 5 minutes.
4. Stir in the juices from the frying pan.
5. Pour the sauce over the chicken joints.
6. Cook in a preheated oven 190C or
375F or Gas Mark 5 for 5060 minutes
until the chicken is fully cooked.
60
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
mins
Cooking
Cookingtime
time
1.5
hours
5 minutes
hours
15
1.5
Method
1. Preheat the oven to 190C or 375F or Gas Mark 5.
2. Wrap the chicken pieces in the bacon rashers and
secure each one with a cocktail stick.
3. Cook until brown on all sides in a dry pan.
4. Remove from the pan with a spoon and put to one side.
Cost
Cost
High
Low
Utensils
Utensilsneeded
needed
Large frying
Wooden
spoonpan
Casserole
Saucepan dish
6. Fry the onions in the pan for 510 minutes or until softened
but not brown. Add in the stock, lemon juice, carrots and
leek and bring to the boil stirring continuously.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
7. Place the chicken pieces in a casserole dish, add the stock from the
frying pan and cover. Cook in preheated oven for 11 hours.
61
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Chicken Risotto
Ingredients
10oz or 280g long grain rice
1 clove of garlic
1 green or red pepper, chopped
5 small mushrooms,
peeled and chopped
1 small packet (or 1 small
tin) of frozen corn
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
Cooking
Cookingtime
time
30
minutes
5 minutes
Cost
Cost
High
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
30
mins
30
mins
pt or 425ml of homemade
chicken stock (page 22) or
1 lowsalt chicken stock
cube dissolved in pt or
425ml of boiling water.
Method
1. Boil rice for approximately 5 minutes, and drain.
2. Cut chicken fillets into cubes.
3. Crush the garlic or chop into fine pieces.
4. Fry chicken pieces in vegetable oil.
5. Add the garlic, onions, peppers, mushrooms,
carrots and leeks. Fry gently.
6. Add rice to pan.
7. Stir in stock, add corn, salt and pepper.
8. Bring to boil and cook gently for 30 minutes, or
until all the liquid has been absorbed.
Don't Forge t !
to prevent
S tir freque nt ly
st icking
the riso tt o from
the pa n.
to the bo tt om of
9. Season to taste.
62
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
15
mins
1.5
hours
pt or 275ml of homemade
chicken stock (page 22) or
1 lowsalt chicken stock
cube dissolved in pt or
275ml of boiling water.
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
2. Wash, peel and chop carrots, onion, celery and mushrooms.
3. Place chicken portions in a casserole dish with all the veg.
4. Pour in chicken stock, lemon juice, mixed herbs, salt and pepper.
5. Bake for 11 hours or until chicken is cooked.
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
25 minutes
mins
Cooking
Cookingtime
time
20
minutes
5 minutes
mins
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
20
Method
1. Cook the pasta as instructed on the pack.
ca n be
Any ve ge table
sh.
added to this di
2. Heat the vegetable oil in a frying pan. Add the chopped onion.
Fry for 2 minutes. Add the chopped chicken and fry for 810
minutes, turning occasionally. Season with salt and pepper.
3. Chop the red or green pepper.
4. Add the chopped pepper, pasta and pesto sauce to the chicken.
Stir well. Cook for a further 5 minutes.
5. Serve hot.
De lic ious spr
inkled wit h
roast ed pine
nut s.
64
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Fruit, vegetables
and vegetarian
dishes
Fruit Smoothies
Cheese, Onion and Potato Pie
Mushroom Bake
Spanish Omelette
Spicy Potato Wedges
StirFry Vegetables
Tossed Green Salad
Veggie Burger
Vegetarian Casserole
Vegetable Curry
Vegetable Goulash
Vegetable Lasagne
Vegetable Pasta Bake
Vegetable Risotto
66
67
68
69
70
71
72
73
74
75
76
77
78
79
65
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Fruit Smoothies
Ingredients
12 pieces of large fruit
(for example, apple and pear)
carton of lowfat diet yoghurt
(natural, strawberry, orange or vanilla)
1 cup of lowfat milk
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
210minutes
Cooking
Cost time
Low
5 minutes
Utensils
needed
Cost
Liquidiser or blender
Low
Juice Squeezer
Utensils
needed
Handy hint
For a treat,
try adding
Wooden
spoon
marshmallows
and honey.
Saucepan
10
mins
Method
1. Make sure all the ingredients are chilled before use.
:
t y of f ruit
Use a varie
i,
nge s, kiw
apple s, ora
rape s,
se edle ss g
nas.
y a nd ba na
st rawbe rr
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
66
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
15
mins
20
mins
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
2. Boil the potatoes, strain and mash.
3. Add onion, grated cheese, salt and pepper to the potatoes.
4. Place in a casserole dish.
5. Put under the grill for a few minutes to form a crust on the potato,
or bake in a preheated oven for 20 minutes.
Utensils
Utensilsneeded
needed
Casserole
dish
Wooden
spoon
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
67
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Mushroom Bake
Serve with side salad or potatoes
Ingredients
16 mushrooms, peeled and sliced
8oz or 225g breadcrumbs
Dessertspoon of vegetable oil
6oz or 180g of lowfat grated cheese
or 3oz or 90g of mature cheese
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
Cooking
Cookingtime
time
20
minutes
5 minutes
20
mins
20
mins
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
2. Heat the oil in the frying pan.
3. Add the onions and peppers and cook for 5 minutes.
Keep covered during cooking.
4. Add mushrooms. Cook for another 5 minutes, with the lid on.
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
68
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Spanish Omelette
Serve with Tossed Green Salad (page 72)
Ingredients
1 dessertspoon vegetable oil
pinch of salt and pepper
2 onions, chopped
if required
1 red pepper, cored and chopped 4 eggs
use
A good way to
to.
le f tove r po ta
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
210minutes
Cooking
Cookingtime
time
15
minutes
5 minutes
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
Method
1. Heat 1 dessertspoon of oil in a frying pan.
10
mins
15
mins
6. Pour the egg mixture into the heated frying pan and spread evenly to the edge.
7. Cook for 5 minutes until the egg mixture comes away from the side of the pan.
8. Place the pan under a preheated moderate grill for about
3 minutes to cook the top of the omelette.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
69
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
Cooking
Cookingtime
time
35
minutes
5 minutes
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Plastic
Woodencontainer
spoon
Baking
tray
Saucepan
Large bowl
15
mins
35
mins
ral yoghur t,
Cover wit h natu
chee se or salsa.
lowfat grat ed
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
2. Wash and cut potatoes into 8 wedges (leave skin on).
3. Place in a container and pour vegetable oil over
them. Close container and shake.
4. Sprinkle wedges with cayenne pepper and pepper
and close container and shake again.
5. Place wedges on baking tray.
6. Cook for 35 minutes until golden brown.
c e s to alt e r
Try ot he r spi
ajun, India n,
flavours C
arlic.
Me xic a n or g
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
70
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
StirFry Vegetables
Serve with noodle, boiled rice or pasta
Ingredients
1 green pepper
1 yellow pepper
10 mushrooms, peeled
1 onion
1 dessertspoon of vegetable oil
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
Cooking
Cookingtime
time
20
minutes
5 minutes
Cost
Cost
Low
Low
15
mins
20
mins
pt or 150ml of homemade
vegetable stock or 1 lowsalt
stock cube dissolved in
pt or 150ml water
pepper
3 carrots
lb or 225g french peas
or string beans
Method
1. Peel and slice the carrots.
2. Slice the peppers, onion and mushrooms thinly.
3. Heat the oil in a frying pan. Add the mixed vegetables and stir well.
4. Add the stock. Keep stirring.
5. Cover the vegetables and cook gently for 105 minutes,
until the vegetables are tender but still crisp. Add the
peas or beans and cook for a further 35 minutes.
se your
You c a n c hoo
table s.
favourit e ve ge
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
71
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
210minutes
Cooking
Cost time
Low
5 minutes
Utensils
needed
Cost
Large serving bowl
Low
Jar with secure lid (Jam jar)
Utensils
needed
Handy hint
Complete
the meal with
Wooden spoon
wholemeal
Saucepan bread (page 128) and
hard boiled eggs, chopped ham
Handy
hint
steak or
sliced chicken breast or
Spaghetti
(pageplace
36). it
If
the sauceBolognese
becomes lumpy,
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
15
mins
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
d
ut, pe as, dic e
Try ma nge to
s.
ive s a nd nut
mushrooms, ol
Ingredients
7oz or 200g mixed lettuce leaves
cucumber
34 tomatoes
1 medium carrot
1 spring onion, chopped (optional)
4 teaspoons sweet corn (optional)
1 stick celery, chopped (optional)
Dressing
3 tablespoons olive oil
1 teaspoon whole grain mustard
1 teaspoon of runny honey
1 tablespoon of lemon juice
pinch of salt if desired
pepper
Method
Dressing
1. Place all ingredients in jar with a secure lid.
s
Spinac h le ave
y.
t
are ve ry tas
72
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Veggie Burger
Serve with a crunchy mixed salad
Ingredients
1 leek or onion, finely chopped
1 clove garlic, crushed
5 mushrooms, peeled and chopped
1 carrot, finely chopped
2 dessertspoons chopped parsley
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
Cooking
Cookingtime
time
5 minutes
minutes
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
15
mins
mins
Method
1. Heat the vegetable oil, add the onion or leek and fry until softened.
ot e in
For e x t ra pr
le nt ils
inc lude some
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
73
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Vegetarian Casserole
Ingredients
2lbs or 900g vegetable mix: potatoes,
carrots, onions, turnips, peas, lentils, etc.
pinch of salt if desired
pepper
ot e in
For e x t ra pr
le nt ils
inc lude some
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
Cooking
Cookingtime
time
1.5
hours
5 minutes
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
20
mins
1.5
hours
Method
1. Preheat the oven to 190C or 375F or Gas Mark 5.
2. Slice potatoes and put a layer in the bottom of the casserole dish.
3. Layer vegetables over the potatoes.
4. Repeat layering until the dish is full. Season between the layers.
5. Finish with a layer of potatoes.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
74
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Vegetable Curry
Serve with rice or pasta
Ingredients
1 dessertspoon vegetable oil
1 chopped onion
1pt or 575ml of homemade
vegetable stock (page 22) or
1 lowsalt vegetable stock
cube dissolved in 1pt or
575ml of boiling water
2 dessertspoons curry powder
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
mins
Cooking
Cookingtime
time
50
minutes
5 minutes
mins
Cost
Cost
Low
Low
1 dessertspoon dessicated
coconut (optional)
2oz or 50g sultanas
1 teaspoon lemon juice
1 tin peas or beans
1 dessertspoon chutney
(optional)
30
50
Method
1. Prepare the mixture of vegetables. Wash them and chop into cubes.
Place in a saucepan.
2. Add the apple, lentils, lemon juice, coconut, sultanas, brown sugar
and chutney. Add pt or 425ml of stock and boil for 20 minutes.
3. Heat the oil and fry the onion until it is soft.
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
5. Bring to the boil. Add this to the mixed vegetables and season.
75
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Vegetable Goulash
Ingredients
2lb or 900g mixed vegetables i.e. carrots,
potatoes, mushrooms, corn, courgettes, etc.
2 onions, finely chopped
1 clove of garlic, finely chopped
1 dessertspoon cooking oil
14oz or 400g can of chopped tomatoes
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
240minutes
40
mins
1 red pepper
1 green pepper
4 dessertspoons tomato puree
2 dessertspoons paprika
pinch of salt if desired
pepper
Method
1. Preheat the oven to 190C or 375F or Gas Mark 5.
2. Cut the vegetables into bitesized pieces.
3. Heat the oil and fry the onions and garlic in the oil for 5 minutes.
Cooking
Cookingtime
time
40
minutes
5 minutes
mins
Cost
Cost
Medium
Low
40
ot e in
For e x t ra pr
le nt ils,
inc lude some
e y.
be a ns or barl
Utensils needed
Utensils needed
Wooden spoon
Casserole dish
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
76
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Vegetable Lasagne
Serve with crunchy side salad
Ingredients
1 large onion, sliced
1 green pepper, sliced
1 yellow pepper, sliced
10 mushrooms, peeled
and sliced
3 carrots, finely chopped
1 can kidney beans
1 can tomatoes
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
mins
Cooking
Cookingtime
time
25
minutes
5 minutes
mins
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Casserole
dish
Wooden spoon
Frying
pan
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
30
25
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
2. Fry the onions, peppers, mushrooms and carrots for 35 minutes.
3. Add the tomato sauce, kidney beans, tomatoes and
vegetable stock. Season with salt and pepper.
4. Layer the sheets of lasagne and vegetables in a casserole dish: starting
with a layer of vegetables and finishing with a layer of lasagne.
5. Make the white sauce (page 20) and pour on top.
6. Sprinkle with mixed herbs and grated cheddar cheese.
7. Bake in the preheated oven for 2025 minutes.
77
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
1 pt or 575ml cheese
sauce (page 21)
3 dessertspoons wholemeal
breadcrumbs
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
mins
Cooking
Cookingtime
time
15
minutes
5 minutes
mins
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
30
15
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
2. Heat the oil, fry the onion, pepper, mushrooms and crushed garlic for 5 minutes.
3. Add the tomatoes, tomato sauce, mixed herbs and a little pepper.
4. Bring to the boil, reduce heat and simmer for 20 minutes.
5. Cook the pasta in boiling water for 1215 minutes until it is soft.
Drain the pasta and add to the vegetable mix.
6. Stir and cook gently for 23 minutes.
7. Put the pasta and vegetable mix into and a casserole dish and cover with a thick
cheese sauce (page 21).
8. Sprinkle with grated cheese and breadcrumbs.
9. Bake in the preheated oven for 1015 minutes.
78
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Vegetable Risotto
Serve with side salad
Ingredients
10oz or 280g brown or wholegrain rice
pt or 275ml homemade vegetable stock
(page 22) or lowsalt vegetable stock cube
dissolved in pt or 275ml of boiling water
1 dessertspoon vegetable oil
lb or 225g bag of frozen peas
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
Cooking
Cookingtime
time
20
minutes
5 minutes
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Casserole
Saucepan dish
mins
Method
1. Rinse rice and cook in stock for 10 minutes.
20
2. Heat the oil. Fry the chopped onion, mushrooms and pepper
in the oil for 5 minutes.
20
mins
3. Add the frozen peas, kidney beans and tomatoes to the fried
vegetables and heat gently.
4. Stir in the rice and cook for 10 minutes until the liquid has
been absorbed.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
79
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Snacks and
Light Meals
A Graze Box
Snack Attack
Traditional Packed Lunch
Bacon Surprise
Baked Potato with Bacon and Sweetcorn
Baked Potato with Savoury
Minced Beef and Tomato
Baked Potato with Tuna and Potato
Baked Potato with Turkey and Ham
Chicken Tortillas
French Bread Pizza
Macaroni Cheese
Pancakes
Pizza Baps
Pizza Quick
Bacon and Mushroom Quiche
Salmon and Tomato Quiche
Quiche Lorraine
Potato Cakes
TeaTime Scramble
Toasted Cheese
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
80
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
A Graze Box
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Ingredients
1 tablespoon dried fruit raisins, sultanas, apricots etc
40g nuts sunflower seeds, almonds, shelled nuts, cashews, hazelnuts
Method
1. Place ingredients into an airtight container.
Serves
12 adult
adults and 2 kids
Preparation
Preparationtime
time
minutes
25 minutes
mins
Cooking
Cost time
Medium
5 minutes
Caut ion
This is not s
ui table
for c hildre n
unde r
5 ye ars of a
ge !
Cost
Utensils needed
Airtight
container lunch box
Low
Utensils
needed
Handy hints
You
can spoon
make enough for a week
Wooden
or
according
to your budget.
Saucepan
Buy the broken nuts in the health
Handy
hint
shops as
they are cheaper.
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
81
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Snack Attack
Green
Orange
Red
Plain biscuits
Plain scones
Pretzels
Bagels
Rolls
Peanut with banana on brown bread
C
ereal bars coated with sweet
layer or chocolate
Yoghurt
1. Natural yoghurts
2. Diet yoghurt
3. Yoghurt drinks
Frozen yoghurt
Full fat yoghurts
Lowfat custard
Sugar free jelly
Chocolate or toffee
flavoured yoghurts
Fresh fruit
Vegetable sticks e.g. carrots
Baked potato
Pizza
Brown bread with luncheon meat,
tuna and sweet corn
Homemade oven chips
Homemade spicy wedges
Chips
Burgers
Sausages, rashers or pudding
Sausage rolls
82
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
2. BREAD
Serves
Alternative suggestions
2for
adults
and 2 lunches
kids
packed
1.
Salad Boxtime
Preparation
Egg, lettuce, tomato, onion, cucumber, lowfat
2 minutes
coleslaw, sliced peppers, sweetcorn, carrot sticks
Cooking time
2. Pasta Dishes
5 minutes
Cost
Low
3. Grilled chicken (with the skin removed) and salad
Utensils neededcrackers and lowfat cheese
4. Wholegrain
Wooden spoon
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
Pitta bread
Scones
Banana bread
Wraps
3. Fillings
Tuna and sweetcorn
Cold chicken mashed in natural
yoghurt and cucumber
Sliced ham and tomato sauce and lettuce
Curried tuna and lettuce
4. DRINK
Milk
Yoghurt
Fruit juice*
Homemade soup
Water
*Should only be taken with meals due to the high sugar content
83
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Bacon Surprise
Serve with Tossed Green Salad (page 72)
Ingredients
4 slices white or brown bread
Small amount of lowfat spread
4oz or 110g of lowfat grated cheese
4 back rashers
Serves
12 adult
adults and 2 kids
Preparation
Preparationtime
time
minutes
25 minutes
Cooking
Cookingtime
time
10
minutes
5 minutes
Cost
Cost
Low
Low
mins
10
mins
Add some gr
a t ed
onion for flavo
ur.
Method
1. Cut off crusts of bread. Roll out bread thinly.
2. Spread lightly with lowfat spread.
3. Put 1oz or 25g grated cheese on each slice of bread and
roll up tightly.
4. Wrap each roll with a rasher and grill until golden brown
or bake in the oven at 180C.
Utensils needed
Wooden spoon
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
84
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
10
mins
2 minutes
Cooking time
Cooking
time
20 minutes
20
mins
5 minutes
Cost
Low
Cost
Low
Utensils needed
Oven
tray
Utensils
needed
Wooden spoon
Handy
hint
Saucepan
Method
Potato
1. Preheat the oven to 220C or
425F or Gas Mark 7.
Filling
1. Grill the rashers and cut into small pieces.
2. Cut the potato in half and carefully
scoop the centre out of the potato.
3. Mix this potato with the sweetcorn,
rashers and pepper.
4. Return the mixture to potato skin.
5. Place in a hot oven and bake until
warmed through and golden.
e a ns a nd
Gre at wit h b
ed c he e se.
lowfat grat
85
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Serves
2 adults and 2 kids
Preparation
time
Preparation time
10 minutes
Method
Potato
1. Preheat the oven to 220C or
425F or Gas Mark 7.
Filling
1. Fry the minced beef, onion and tomato puree
until well cooked and drain any excess fat.
20
10
mins
2 minutes
Cooking time
Cooking
time
20 minutes
mins
5 minutes
Cost
Low
Cost
Low
Utensils needed
Oven
tray
Utensils
needed
Wooden spoon
Handy
hint
Saucepan
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Method
Potato
1. Preheat the oven to 220C or
425F or Gas Mark 7.
Filling
1. Cut the potato in half and carefully scoop the
centre out of the potato.
20
10
mins
2 minutes
Cooking time
Cooking
time
20 minutes
mins
5 minutes
Cost
Low
Cost
Low
Utensils needed
Oven
tray
Utensils
needed
Wooden spoon
Handy
hint
Saucepan
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
10
mins
2 minutes
Cooking time
Cooking
time
20 minutes
20
mins
5 minutes
Cost
Low
Cost
Low
Utensils needed
Oven
tray
Utensils
needed
Wooden spoon
Handy
hint
Saucepan
Method
Potato
1. Preheat the oven to 220C or
425F or Gas Mark 7.
Filling
1. Cut the potato in half and carefully scoop the
centre out of the potato.
88
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Chicken Tortillas
Serve with lowfat natural yoghurt or sour cream
Ingredients
2 chicken fillets
1 green pepper
1 red pepper
1 small onion
Method
1. Cut the chicken into small strips.
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
25 minutes
mins
Cooking
Cookingtime
time
15
minutes
5 minutes
mins
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
ke d
n be ba
a
c
s
t
e
t s.
e n nugg
e n fille
k
ic
h
c
8 c hick
f
o
inst e a d
in ove n
3. Fry the chicken in the olive oil over a medium heat for 810 minutes.
4. Add the chilli powder mix and vegetables.
15
tion
For a he al thy op
ot
add grat ed carr
or mushrooms.
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
mins
mins
Method
1. Preheat the grill.
2. Spread the tomato sauce over the cut surfaces of the baguette.
3. Top with slices of tomato and season with black pepper.
4. Sprinkle with the cheese.
5. Grill for about 2 minutes until the cheese has melted and
is beginning to bubble.
Utensils needed
Wooden spoon
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
90
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Macaroni Cheese
Serve with Tossed Green Salad (page 72)
Ingredients
6oz or 180g quickcooking macaroni
cheese sauce (page 21)
pinch of salt if desired
Topping
2oz or 50g lowfat grated cheddar cheese
2oz or 50g brown breadcrumbs
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
210minutes
10
mins
4. Add cooked macaroni to cheese sauce and pour into a large pie dish.
5. Top with grated cheese and breadcrumbs.
Cooking
Cookingtime
time
20
minutes
5 minutes
Cost
Cost
Low
Low
20
mins
Utensils needed
Utensils needed
Wooden spoon
Large pie dish
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
91
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Pancakes
Serve with a little caster sugar or lemon
Ingredients
8oz or 225g flour
1 egg
pt or 425ml semiskimmed milk
pinch of salt if desired
Method
1. Sieve flour and salt into a bowl.
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
210minutes
mins
Cooking
Cookingtime
time
15
minutes
5 minutes
mins
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Bowl spoon
Wooden
Frying
pan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
10
15
Sweet Fillings
Jam
Stewed fruit
Fried bananas
92
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Pizza Baps
Ingredients
a brown or white bap
1 tomato, thinly sliced
onion, sliced
2oz or 50g lowfat cheese, grated
2 mushrooms, peeled
diced cubes of red or green pepper (optional)
Serves
12 adult
adults and 2 kids
Preparation
Preparationtime
time
minutes
25 minutes
mins
Cooking
Cookingtime
time
35 minutes
minutes
mins
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Baking tray
Saucepan
Method
1. Lightly brown the bap under the grill until
softened and warm, then cut in half.
2. Cook 2 slices of onion in a little oil and add the sliced
mushrooms and diced pepper if desired.
3. Slice a tomato thinly and arrange on the two sides of the
bap and pop the onions and mushrooms on top.
4. Sprinkle the grated cheese on top.
5. Bake in a preheated oven 180C or 350F or Gas Mark 4,
or grill until golden brown for a few minutes.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
93
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Pizza Quick
Serve with salad
Ingredients
1 dessertspoon of vegetable oil
1 onion
4 mushrooms, peeled and chopped
6 tomatoes or 1 tin of tomatoes
2oz or 50g lowfat cheese, grated
1 red or green pepper, sliced
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
mins
Cooking
Cookingtime
time
30
minutes
5 minutes
mins
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Baking tray
Saucepan
15
30
Pizza Base
70z or 200g selfraising flour
3oz or 85g margarine
1 dessertspoon of
semiskimmed milk
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
2. Heat the oil in a frying pan, cook the chopped onion, mushrooms and
pepper for 35 minutes. Add the chopped tomatoes. (If using tinned
tomatoes add the juice as well). Simmer gently for 5 minutes.
3. Sieve the flour and salt into a bowl. Rub in the margarine.
4. Add the milk and mix to a stiff ball. Roll into a large round in
thickness.
5. Place on a greased tin.
6. Spread the tomato mixture on the base and sprinkle cheese on top.
7. Bake in the preheated oven for 30 minutes.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
94
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
20
mins
45
mins
Method
Pastry
1. Sieve the flour and salt into a bowl.
2. Rub in the chopped lowfat spread until the
mixture resembles fine breadcrumbs.
3. Add the water and mix to a stiff dough.
4. Roll out the pastry and line a flan dish.
Filling
2 trimmed lean back rashers
4 peeled mushrooms, chopped
2oz or 50g lowfat grated cheese
pt or 200ml semiskimmed milk
2oz or 50g grated cheese
2 eggs
pepper
Filling
1. Mix the eggs, milk, pepper and salt together.
2. Grill the bacon and mushrooms, and
allow to cool. Then chop them roughly
and arrange on base of the flan.
3. Pour the egg mixture over the
bacon and mushrooms. Sprinkle a
little grated cheese on top.
4. Bake in the oven.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
95
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
mins
Cooking
Cookingtime
time
45
minutes
5 minutes
mins
20
45
Method
Pastry
1. Sieve the flour and salt into a bowl.
2. Rub in the chopped lowfat spread until the
mixture resembles fine breadcrumbs.
3. Add the water and mix to a stiff dough.
4. Roll out the pastry and line a flan dish.
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Flan dishspoon
Wooden
Oven
dish
Saucepan
Filling
1 tin of salmon
pepper
2 tomatos
2 eggs
pinch of salt if desired
2 dessertspoons of lowfat grated cheese
pt or 200ml semiskimmed milk
Filling
1. Drain the salmon and remove the bones.
2. Slice the tomatoes.
3. Arrange salmon and tomato on
base of the flan case.
4. Mix together the eggs, milk, pepper and salt
and pour over the salmon and tomatoes.
5. Sprinkle a little grated cheese on the top.
Bake in the oven.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
96
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Quiche Lorraine
Serve with Tossed Green Salad (page 72)
Ingredients
Pastry
6oz or 180g flour (plain or wholemeal
or a mix 3oz or 90g of both)
3oz or 85g lowfat spread
a little water
or 1 packet of frozen shortcrust pastry
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
Cooking
Cookingtime
time
45
minutes
5 minutes
20
mins
45
mins
Method
Pastry
1. Sieve the flour and salt into a bowl.
2. Rub in the chopped lowfat spread until the
mixture resembles fine breadcrumbs.
3. Add the water and mix to a stiff dough.
4. Roll out the pastry and line a flan dish.
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Flan dishspoon
Wooden
Oven
dish
Saucepan
Filling
4 trimmed lean back rashers
2oz or 50g lowfat grated cheese
2 eggs
pt or 200ml semiskimmed milk
pepper
Filling
1. Grill the bacon and chop roughly.
Place in the flan case.
2. Mix together the milk, eggs, pepper, salt
and pour over the bacon. Sprinkle the grated
cheese on top and bake in the oven.
3. Bake in a preheated oven 200C or 400F
or Gas Mark 6 for 4045 minutes.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
97
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Potato Cakes
Serve with Tossed Green Salad (page 72)or baked beans
Ingredients
2oz or 55g flour
teaspoon baking powder
3 potatoes, cooked and mashed
1 chopped spring onion or chopped red onion
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
20
mins
Method
1. Sieve together flour and baking powder in a mixing bowl.
2. Add the mashed potatoes, melted butter and onion.
3. Bind together, using milk if necessary.
Cooking
Cookingtime
time
10
minutes
5 minutes
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Mixing
bowl
Saucepan
10
mins
a t oe s
ve r po t
o
t
f
e
d
L
uick a n
are a q t ion!
olu
e asy s
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
98
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
TeaTime Scramble
Serve with baked beans
Ingredients
3 eggs
2 dessertspoons of semiskimmed milk
oz or 5g halffat butter or lowfat spread
1 tomato, chopped
2oz or 50g cooked ham, chopped
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
210minutes
10
mins
Method
1. Beat eggs and milk together. Pour into a saucepan.
an
a l or g r
e
m
le
o
Use wh
t.
or t o a s
f
d
a
e
br
ary
2. Add butter, chopped tomato and ham, grated cheese and seasoning.
3. Cook over a low heat until creamy, stirring all the time.
Cooking
Cookingtime
time
10
minutes
5 minutes
Cost
Cost
Low
Low
10
mins
Utensils needed
Utensils needed
Wooden spoon
Saucepan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
99
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Toasted Cheese
Ingredients
2 slices of wholemeal or granary bread
2oz or 50g of lowfat grated cheese
2 teaspoons lowfat spread
1 teaspoon french mustard
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
25 minutes
Cooking
Cookingtime
time
25 minutes
minutes
Cost
Cost
Low
Low
Utensils needed
Wooden spoon
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
mins
mins
at o.
of t om
s
e
c
li
s
Add in
Method
1. Preheat the grill. Toast the bread on one side.
2. Toast the other side until it crisps but has not turned brown.
3. Mix the grated cheese, lowfat spread and mustard together and
spread over the toast.
4. Grill for about 2 minutes until bubbling and starting to brown.
100
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
103
104
Spaghetti Bolognese
105
StirFry
106
101
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Serves
12 adult
adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
20
mins
Cooking
Cookingtime
time
30
minutes
5 minutes
mins
Cost
Cost
Medium
Low
Utensils needed
Utensils needed
Wooden spoon
Casserole dish
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
30
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
le
Fish suitab
c od,
:
g
for bakin
acke re l,
ha ddock, m
rout.
he rrings, t
103
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
15
mins
1 tomato
teaspoon vegetable oil
1 oz or 25g flour
1 pt or 75ml milk
pepper
pinch of salt if desired
. Sele ct
Not all vege tables here need to be used
acc ording to availability, choice and cost.
Method
1. Wash, peel and dice carrots, turnips and parsnips. Wash and chop leeks,
chop onion and slice mushrooms. Skin and chop tomatoes.
2. Heat the oil in a large saucepan, and gently fry onion and mushrooms.
Cooking
Cookingtime
time
45
minutes
5 minutes
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Woodenspoon
spoon
Wooden
Saucepan
Saucepan
45
mins
Handy
hint
Leftovers
If
the
sauce
becomes
lumpy,
it the
As the portion
size is
large,place
halve
in
a
sieve
over
a
pot.
Work
the
sauce
amount of ingredients, or store any
through
into thefor
potup
below.
leftoversthe
insieve
the freezer
to 1 month.
104
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Spaghetti Bolognese
Ingredients
lb or 225g lean mince
beef or lamb
pt or 275ml of homemade
beef stock (page 22) or low
salt beef stock cube dissolved in
pt or 275ml of boiling water
Serves
12 adult
adults and 2 kids
Preparation
Preparationtime
time
minutes
215minutes
15
mins
2 mushrooms peeled
and chopped
red pepper chopped
carrot chopped
8 oz spaghetti
Method
1. Cook the mince beef or lamb, onions and mushrooms on a dry
pan (low heat) for 15 minutes. (Sufficient fat in mince for frying).
2. Add flour and stir well.
Cooking
Cookingtime
time
45
minutes
5 minutes
mins
45
Cost
Cost
Medium
Low
4. Cook the spaghetti for 1015 minutes in boiling salted water. Strain.
5. Serve with the bolognese sauce on top.
Utensils
Utensilsneeded
needed
Frying pan
Wooden
spoon
Saucepan
Saucepan
Handy
hint
Leftovers
If
the
sauce
lumpy,
placecan
it
Any leftoverbecomes
bolognese
sauce
in
a
sieve
over
a
pot.
Work
the
sauce
be used to fill pancakes or as a
through
intopotatoes..
the pot below.
toppingthe
forsieve
baked
105
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
StirFry
Serve with boiled rice
Ingredients
150g chicken, beef, pork
or lamb pieces
1 clove garlic
1 small onion
2 mushrooms
1 small pepper
Serves
12 adult
adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
30
mins
1 carrot
1 dessertspoon soy sauce
1 teaspoon cornflour
1 teaspoon vegetable oil
dessertspoon
cornflour or flour
Method
1. Cut pork into thin slices.
2. Cut onions into thin slices and chop garlic.
3. Slice mushrooms and cut carrots and pepper into thin strips.
Cooking
Cookingtime
time
15
minutes
5 minutes
mins
Cost
Cost
Medium
Low
15
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
7. Then add mushrooms and pepper to pork mixture and continue frying for 23 minutes.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
9. Bring a pan of water to a boil and add the rice. Cook according to package directions.
Drain the rice in a strainer, put back in the pan, and cover to keep warm until needed.
8. Pour the stock mixture into the pan and bring to the boil,
stirring all the time. Simmer for 5 minutes.
106
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Desserts
and Cakes
Apple Cake
Apple or Rhubarb Crumble
Apple or Rhubarb Tart
Banana Bread
Boiled Fruit Cake
Bread and Butter Pudding
Carrot Cake
Cheese Cake
Christmas Cake AllInOne
Christmas Pudding
Coffee Cake
Eves Pudding
Fruit Flan
Fruit Salad
Irish Tea Brack
Jam Swiss Roll
Queen Cakes
Raspberry Buns
Sponge Tray Bake basic allinone
Tea Scones
Wholemeal Bread
Wholemeal Scones
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
107
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Apple Cake
Serve hot or cold
Ingredients
8oz or 225g flour
3oz or 85g margarine
4oz or 110g sugar
2 cooking apples
1 egg, beaten
a little semiskimmed milk
a little salt
Method
1. Preheat the oven to 190C or 375F or Gas Mark 6.
Serves
4
kids
2 adults and 24 kids
e ars
Fre sh p
sed.
c a n be u
20
mins
40
mins
fe w
Add a for
as
sulta n
y.
varie t
7. Bake in the preheated oven for about 40 minutes until golden brown.
Utensils needed
Utensils needed
Wooden spoon
Sandwich tin
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
108
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Serves
82 adults and 2 kids
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
mins
2. Put sliced apples (rhubarb), sugar and water in a saucepan and cook
gently until they are soft. Place cooked fruit mixture in a pie dish.
Cooking
Cookingtime
time
30
minutes
5 minutes
mins
30
3. Sieve flour into a bowl. Rub in margarine. Add sugar and mix
thoroughly.
4. Sprinkle crumble mixture over fruit mixture.
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Pie dish spoon
Wooden
Bowl
Saucepan
Fre s
h or
t
c an
also inned pe
ars
be u
sed.
Topping
6oz or 180g flour
2oz or 50g caster sugar
2oz or 50g margarine
2 heaped dessertspoons of porridge oats
Preparation
Preparationtime
time
minutes
215minutes
15
Desserts
& Cakes
pe d
or c hop
Ground a n be
sc
almond
t o t he
a dded
e
mix tur
le
b
m
u
cr
ur.
d flavo
e
d
d
a
for
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
109
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Serves
4
kids
2 adults and 24 kids
Preparation
Preparationtime
time
minutes
210minutes
mins
Cooking
Cookingtime
time
30
minutes
5 minutes
mins
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Plate
Wooden spoon
Pie
dish
Saucepan
Baking bowl
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
10
30
Method
1. Preheat the oven to 220C or 425F or Gas Mark 7.
2. Sieve the flour and salt into a baking bowl. Cut the
margarine and rub into flour with fingertips until
the mixture resembles fine bread crumbs.
used
c a n be
y
r
t
d
s
This pa pie s. Just a d
ce
ar t o
for min
e r sug
t
s
a
c
ing
2oz of
re rubb
o
f
e
b
ur
t he flo
rine.
marga
e
h
t
in
3. Add the water or milk to the flour mixture and mix to a stiff dough.
4. Divide the pastry in to
Filling
2 or 3 medium cooking apples
or 4 stalks of rhubarb
2 oz sugar
and
portions.
5. Roll the larger piece ( ) into a circle and use to line the base
of a large greased plate or pie dish. Slice apples (rhubarb) and
arrange on the base of the plate. Sprinkle with sugar.
6. Roll out the second piece ( ) of pastry to cover tart.
Wet edges of pastry and press the pastry top in place.
C lo v
e
a dde s may be
d to
t he a
p
ple.
110
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Banana Bread
Serve with hot lowfat custard
Ingredients
0oz or 280g selfraising flour
5oz or 140g brown sugar
3 eggs, beaten
3 bananas, mashed
teaspoon baking powder
Serves
Serves
2 adults and 24 kids
4
kids
Preparation
Preparationtime
time
minutes
210minutes
10
mins
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
2. Mix the dry ingredients in one bowl.
3. Mix the wet ingredients in another bowl.
Cooking
Cookingtime
time
1.5
hours
5 minutes
Cost
Cost
Low
Low
1.5
hours
Utensils needed
Utensils needed
Wooden spoon
Loaf tin
Saucepan
Handyhint
Hint
Handy
The
can alsolumpy,
be split
into
If
themixture
sauce becomes
place
it
muffin
make
8 good
size
in
a sievecases
over atopot.
Work
the sauce
muffins
great
quick
through the
sieve for
intoathe
pot breakfast.
below.
111
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
mins
Cooking
Cookingtime
time
25 minutes
hours
hours
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
9 cake tin
Saucepan
20
Method
1. Pre-heat the oven to 160C or 325F or Gas Mark 3.
2. Put the margarine, sugar and water into a saucepan and
boil gently. Stir the mixture until the margarine is melted
and sugar dissolved. Add the fruit and candied peel and
let everything simmer for 5 minutes. Allow to cool.
3. Meanwhile sieve flour, bread soda and cinnamon into a bowl.
Make a well in the centre and add the beaten eggs.
4. Add the cooled mixture from the saucepan
and mix together quickly and well.
5. Turn into a lined and greased 9 cake tin. Bake in the
pre-heated oven for 12 hours.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
112
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Serves
Serves
2 adults and 24 kids
4
kids
Preparation
Preparationtime
time
minutes
210minutes
Cooking
Cookingtime
time
30
minutes
5 minutes
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Pie dish
Saucepan
10
sugar
sultanas
pinch of nutmeg
Method
1. Preheat the oven to 190C or 375F or Gas Mark 5.
mins
2. Cut crusts off the bread, (if preferred) butter it and cut into fingers.
30
mins
p stale
y of using u
a
w
d
oo
g
A
sc one
ale c ake or
b r e a d. S t
d.
also be use
y
a
m
s
b
m
c ru
4. Beat egg and milk together and pour over the bread.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
113
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Carrot Cake
Ingredients
8oz or 225g caster sugar
cup vegetable oil
8oz or 225g grated carrots, raw
2 eggs
9oz or 250g white
selfraising flour
Serves
Serves
2 adults and 2 kids
ed
a n be a dd
Sulta nas c
.
e mix ture
t o t he c ak
Method
1. Preheat the oven to 190C or 375F or Gas Mark 4.
Preparation
Preparationtime
time
minutes
220minutes
mins
Cooking
Cookingtime
time
50
minutes
5 minutes
mins
50
Cost
Cost
Medium
Low
20
Utensils needed
Utensils needed
Wooden spoon
8 cake tin
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
114
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Cheese Cake
Ingredients
1 packet of reduced fat digestives
5oz or 140g reduced fat cream cheese
pt or 150ml of reduced fat cream
1 packet of lemon jelly
red je lly
Any flavou
d.
c a n be use
Serves
Serves
2 adults and 24 kids
4
kids
Preparation
Preparationtime
time
minutes
245minutes
mins
Cooking
Cost time
Medium
5 minutes
Cost
Utensils needed
9
Lowcake tin
Utensils needed
Wooden spoon
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
1 lemon
2oz or 50g lowfat margarine
1 cup of water
45
Method
Base
Melt the margarine over a low heat and add the crushed biscuits and
mix well. Press the mixture into a loosebottomed 9 cake tin and
place in the fridge.
Filling
1. Melt the jelly in 1 cup of water. Allow to cool but not set.
2. Add the juice of the lemon and the lemon rind to the jelly.
3. Whisk together the cream cheese and cream.
4. Add this mixture to the jelly and blend well together.
5. Pour on top of the biscuit base. Place in fridge until it is firm and set.
it.
h f re sh f ru
it
w
e
t
a
or
De c
115
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
56 hours
Cooking time
Cost
5High
minutes
45
mins
56
hours
Utensils
needed
Cost
A deep 10 round cake tin
Low
9 square tin
Large mixing bowl
Utensils needed
Handy
WoodenHints
spoon
The
whiskey may be poured over the prepared fruit
Saucepan
grated apple
4oz or 110g cherries, washed,
dried and halved
1lb currants
12oz or 340g sultanas
12oz or 340g raisins
Method
1. Preheat the oven to 140C or
275F or Gas Mark 1.
2. Prepare the tin. For the bottom of the tin: cut
either circles or squares of doublethickness
greaseproof paper. For the sides: Cut a strip of
double greaseproof paper about 1 inch higher
than the depth of the tin. (Grease well).
3. Weigh all the ingredients carefully.
4. Place all the cake ingredients together in a very
large mixing bowl or basin and beat with a
wooden spoon until well mixed (46 minutes).
5. Place this mixture in the prepared
tin and smooth the top with the
back of a wet dessertspoon.
116
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Christmas Pudding
Ingredients
3oz or 85 g selfraising flour
level teaspoon mixed spice
level teaspoon ground
nutmeg
level teaspoon
ground cinnamon
4oz or 110g white breadcrumbs
6oz or 150g dark brown sugar
Serves
Serves
2 adults and 24 kids
4
kids
Preparation
Preparationtime
time
2 minutes
45
minutes
Cooking time
Cooking time
523
minutes
hours
Cost
Cost
Low
High
Utensils needed
Utensils
needed
Wooden spoon
2pt
pudding bowl
Saucepan
Large pot
Handy hint
If
the sauce
becomes lumpy, place it
Handy
Hints
Stand
overnight
in a sieve
over a pot. Work the sauce
through the sieve into the pot below.
45
mins
23
hours
Method
Preparation
Have ready 1 greased 2 pint or 1.1 litre pudding
bowl. Cut a large circle of double greaseproof
paper for the top of the pudding and grease well.
Cut a large circle of tin foil, place over the double
circle of greaseproof paper on top of the pudding.
To make Pudding
1. Sieve the flour and spices into a large bowl.
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Coffee Cake
Ingredients
6oz or 180g margarine (at room temperature)
6oz or 180g caster sugar
3 large eggs
6oz or 180g selfraising
flour, sieved
1 dessertspoon coffee essence
Serves
Serves
2 adults and 24 kids
4
kids
Preparation
Preparationtime
time
minutes
230minutes
mins
Cooking
Cookingtime
time
35
minutes
5 minutes
mins
Cost
Cost
Medium
Low
Utensils
Utensilsneeded
needed
2x6 orspoon
7 (16cm or 19cm)
Wooden
sandwich
Saucepan tins
Handy hint
put c irc le of
ns a ndlumpy,
se tibecomes
If
place it of e ac h tin.
re asauce
Gthe
base
t
a
r
pe
pa
f
oo
in
a
sieve
over
a
pot.
Work
the
sauce
gre ase pr
through the sieve into the pot below.
30
35
Coffee Icing
8oz or 225g icing sugar
1 teaspoon coffee essence
1 dessertspoon semiskimmed milk
Method
Preheat the oven to 180C or 350F or Gas Mark 4.
Allinone method
Place all the ingredients for the cake in a mixing bowl and
beat with a wooden spoon until well mixed (23 minutes).
Place half the mixture in each of the prepared tins. Bake
in the preheated oven for 2535 minutes. When cooked
remove from tins and allow to cool on a wire tray.
To make icing
Place all the ingredients together in a mixing bowl
and beat with a wooden spoon until smooth.
To finish cake
1. Sandwich the two cakes with a little of the icing.
2. Pipe the remaining icing on top of the cake.
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Eves Pudding
Serve with lowfat hot custard
Ingredients
4oz or 110g sugar
4oz or 110g butter
1 beaten egg
4oz or 110g flour
3 large cooking apples
sugar to sweeten
Serves
Serves
2 adults and 24 kids
4
kids
Preparation
Preparationtime
time
minutes
220minutes
20
mins
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
2. Melt the sugar and butter together in a saucepan and allow to cool.
3. Add the beaten egg. Then add all the flour and mix.
Cooking
Cookingtime
time
15 hour
minutes
hour
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Pyrex dish
Saucepan
6. Put the apples into a pyrex dish. Pour the cake mixture over the apples.
7. Cook in the preheated oven for 1 hour.
De corat e wit h
flaked almonds.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
119
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Fruit Flan
Ingredients
3oz or 85g flour
3oz or 85g caster sugar
3 eggs
Serves
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
mins
Cooking
Cookingtime
time
20
minutes
5 minutes
mins
30
20
Filling
soft fruit or drained, canned
fruit such as raspberries
1 quickset jel or jelly
lowfat crme fraiche
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
in se ason
Fre sh f ruit
used.
c a n also be
Cost
Cost
Medium
Low
Utensils needed
Utensils needed
Wooden spoon
Flan tin
Saucepan
7. When flan case is cooled, arrange fruit on top and cover with jelly.
8. Allow jelly to set and decorate with piped cream.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
120
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Fruit Salad
Ingredients
Syrup
juice of 1 lemon
2 cups of orange juice
Serves
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
Cooking
Cost time
Medium
5 minutes
Cost
Utensils needed
Serving
dish
Low
Utensils needed
Wooden spoon
Saucepan
20
mins
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
in se ason
Fre sh f ruit
used.
c a n also be
Fruit
2 apples
2 pears
2 oranges
2 bananas
2 kiwi fruit
Method
1. Dissolve the sugar in the water, bring to the boil and add the lemon juice.
Pour into a bowl and allow to cool.
2. Wash the apples. Cut in thin slices and put into the syrup. Peel the pears
and kiwi fruit and place them in the syrup also.
3. Peel the oranges and cut into segments and add to the bowl.
4. Slice the grapes in half and remove pips before adding them to the syrup.
5. Mix all the fruit carefully.
6. Cover the bowl with cling film and place in the fridge for 12 hours.
7. Peel the bananas, slice them, sprinkle with lemon juice and add to the
salad shortly before serving.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
121
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Method
1. Put tea, sugar and dried fruit in a bowl, cover
and leave to soak overnight.
Serves
Serves
2 adults and 2 kids
Preparation
time
Preparation time
30 minutes. You will need to soak
2some
minutes
of the ingredients overnight
30
mins
Cooking
Cookingtime
time
1
hours
5 minutes
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Loaf tin or circular tin
Saucepan
hours
Handy
Handyhint
Hints
If
the sauce
becomes
lumpy, place it
Useful
for school
lunches
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
122
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
Serves
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
4 large eggs
6oz or 180g selfraising
flour, sieved
2. Place all the ingredients for the cake in a mixing bowl and beat
with a wooden spoon until well mixed. (23 minutes).
30
mins
Cooking
Cookingtime
time
12
minutes
5 minutes
mins
Cost
Cost
Medium
Low
Utensils needed
Utensils needed
Wooden spoon
Swiss roll tin 11x7
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
12
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Queen Cakes
Makes 2 dozen small buns
Ingredients
4oz or 115g soft margarine
2 eggs
8oz or 225g selfraising flour
4oz or 115g caster sugar
a little semiskimmed milk
Serves
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
20
mins
arine
If sof t marg
t he
is used all
s c a n be
t
ingredie n
e t he r.
be at e n t og
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
2. Sieve flour into bowl.
3. Cream the margarine and sugar together.
Cooking
Cookingtime
time
20
minutes
5 minutes
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Bun tray
Saucepan
20
mins
Handy
Handyhint
Hints
If
the sauce
lumpy, place it
These
bunsbecomes
freeze well
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
124
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Raspberry Buns
Ingredients
12oz or 340g selfraising flour
4oz or 110g sugar
2oz or 50g margarine
2 eggs
pinch of salt
Serves
Serves
2 adults and 2 kids
Method
1. Preheat the oven to 230C or 450F or Gas Mark 8.
Preparation
Preparationtime
time
minutes
220minutes
mins
Cooking
Cookingtime
time
20
minutes
5 minutes
mins
20
3. Beat the eggs with the milk until light and lemoncoloured. Stir this
into the flour mixture, mixing with a knife to get a smooth dough.
(If dough seems slightly dry add cold water carefully a little at a time).
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Mixing bowl
Wooden
spoon
Baking
tray
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
20
5. Flour hands lightly and roll each portion into a ball. Place
2 inches apart on a greased baking sheet. Make a hole
in the top of each bun and push in some raspberries.
Wet the edges of each hole and pinch together.
6. Brush with milk or egg and dust each bun over with caster sugar.
7. Bake in the preheated oven for 1520 minutes.
125
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
dd
slic e s a
le
p
p
a
y
d
s t o t he
le
For ha n
p
p
a
d
oppe
king.
some c h
fore ba
e
b
e
r
u
mix t
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
Preparation
Preparationtime
time
minutes
230minutes
mins
Cooking
Cookingtime
time
40
minutes
5 minutes
mins
40
4. Bake in the preheated oven for about 3540 minutes or until the
cake has shrunk from the sides of the tin and springs back when
pressed in the centre with your fingertips. Leave to cool in the tin.
Cost
Cost
Low
Low
Utensils
Utensilsneeded
needed
Swiss roll
tin
Wooden
spoon
11x7
or circular tin
Saucepan
30
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
126
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Tea Scones
Ingredients
1lb or 450g selfraising flour
2oz or 50g sugar
4oz or 110g margarine
1 egg
water or semiskimmed milk
Serves
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
220minutes
Cooking
Cookingtime
time
20
minutes
5 minutes
Cost
Cost
Low
Low
20
a dd
sc one s
it
u
r
f
t he
e
f ruit t o
To mak
d
e
ix
m
50g
g t he
2oz or
e a ddin
r
o
f
e
b
at e r.
mix ture
s a nd w
g
g
e
n
e
be a t
Method
1. Preheat the oven to 200C or 375F or Gas Mark 6.
mins
2. Put flour and sugar into a mixing bowl. Rub in the margarine.
20
3. Add the beaten eggs with sufficient water or milk to make a nice
soft dough.
mins
Utensils needed
Utensils needed
Wooden spoon
Baking tray
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
127
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Wholemeal Bread
Ingredients
1lb or 425g wholemeal flour
1 dessertspoon wheatgerm
1 dessertspoon bran
pt or 275ml butter milk
1 teaspoon breadsoda
Serves
Serves
2 adults and 2 kids
Preparation
Preparationtime
time
minutes
230minutes
mins
Cooking
Cookingtime
time
55
minutes
5 minutes
mins
Cost
Cost
Low
Low
30
55
Method
1. Preheat the oven to 180C or 350F or Gas Mark 4.
2. Mix all the ingredients well together.
Then pour the lot into a lightly oiled loaf tin.
3. Bake in the preheated oven for 15 minutes.
u c an
ove n yo
ic
r
t
c
last
In a n e le e he at for t he
h
t
re a d
le ave b
turn off
d
n
a
s
ut e
aking.
510 min
finish b
o
t
n
e
in ov
Utensils needed
Utensils needed
Wooden spoon
Loaf tin
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
128
Contents &
Introduction
Breakfast
Sauces,
Stocks &
Soups
Mince
Dishes
Beef,
Lamb or
Pork
Fish
Chicken
Fruit, Veg
& Vegetarian
Dishes
Snacks &
Light Meals
Cooking
for One
Desserts
& Cakes
Wholemeal Scones
Ingredients
6oz or 180g wholemeal flour
7oz or 200g plain flour
2oz or 50g margarine
Serves
Serves
2 adults and 2 kids
pt or 275ml fresh
semiskimmed milk
1 teaspoon baking powder
pinch of salt
1 dessertspoon caster
sugar (optional)
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
Preparation
Preparationtime
time
minutes
220minutes
mins
2. Place wholemeal flour, plain flour and sugar in a mixing bowl. Sieve in
the salt and baking powder and mix well.
Cooking
Cookingtime
time
20
minutes
5 minutes
20
mins
Cost
Cost
Low
Low
Utensils needed
Utensils needed
Wooden spoon
Baking tray
Saucepan
20
4. Add enough milk to make a soft dough. Turn onto a lightly floured
board and gently knead. Roll out dough to inch in thickness. Using
a 2 cutter, shape scones and place on a baking sheet which has been
dusted with flour.
5. Bake in the preheated oven for approximately 20 minutes.
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
129