Family feasts on a budget

Healthy dishes you can make without breaking the bank

Food
Food
1/2
Baked Fish

500g white fish (we used cream dory, cut into 4 portions)
3 egg whites
¼ cup light mayonnaise
1tbsp Dijon mustard
Salt & pepper

Method
Beat egg whites until stiff. Gently fold in mayo, Dijon, salt, pepper.
Spread on top of fish and bake at 220°C for 20 minutes. Fish will flake easily. This is great served with broccoli.

Serve with: Quinoa pilaf
Lots of people have heard of quinoa and would like to try it but they don’t really know how to cook it. The answer? Cook it in a rice cooker with plenty of seasoning

1 cup quinoa, washed and drained (there are two cups in the packet)
1 tbsp butter
½ vegetable stock cube
1 shallot, diced
A handful of sultanas
1¼ cup water

Method
Melt the butter in the rice cooker. Add stock cube, shallot, sultanas and quinoa. Stir for one minute then add water.
Put the lid on and when the rice cooker goes off, take the lid off and fluff with a fork.
Wait a minute and fluff again.


Thai Chicken Skewers

500g boneless chicken thighs, washed, dried and cut into cubes
3 tbsp oyster sauce
1 tbsp of soy sauce
½ chicken stock cube
1 tbsp sugar
Salt & pepper

Method
Season your chicken with garlic powder. Mix oyster sauce, soy, stock cube crumbled, sugar and salt and pepper. Marinate your chicken in the fridge from two hours or even better, overnight.
Thread on a skewer and grill for five minutes on each side until done.

Serve with: Satay sauce
½ cup peanut butter
½ cup coconut milk
¼ cup water
2 tbsp sweet chilli sauce
2 tsp mild curry powder

Method
Mix all ingredients in a small saucepan over a low heat and stir until smooth and heated through. Remove from heat.
Serve with chicken skewers as a dipping sauce.

Refreshing cucumber salad
4 cucumbers, sliced
1 tbsp rice vinegar
2 tbsp sugar
2 tbsp hot water
½ tsp salt
1 small shallot thinly sliced
1 red chili, chopped (to serve, although this is optional)

Method
Arrange cucumbers on a plate.
Mix rice vinegar and sugar.
Add hot water and stir to dissolve. Add salt. Mix and drizzle over cucumbers.
Sprinkle with the sliced shallot.
Chill in the refrigerator.


Pasta Rescue Dinner

500g pasta shapes (farfalle or tortiglioni works well)
200g smoked salmon, chopped
1 pot ready-made pesto
Fresh cream

Method
Cook the pasta in plenty of well-salted water. Save half a cup of pasta water when you drain it.
Tip smoked salmon in hot pasta. Add a few spoons of pesto and some pasta water to get a nice consistency. Add a couple splashes of cream and serve.

Serve with: Warm tomato salad

Method
Wash a tub of cherry tomatoes and put in an oven-proof dish. Drizzle with olive oil, salt and pepper and some oregano. Add a pinch of caster sugar. Put in hottest oven until cherry tomatoes just burst.
This is lovely served with the pasta or on crusty bread.


Shopping list

Fresh
White fish
Chicken thighs
Smoked salmon
Cream
Eggs
Butter
Broccoli
Cucumbers
Shallots
Cherry tomatoes
Red chilis (optional)

Store Cupboard
Dried pasta shapes
Quinoa
Light mayonnaise
Peanut butter
Dijon mustard
Jar of pesto
Sultanas
Coconut milk
Sweet chili sauce
Oyster sauce
Soy sauce
Rice vinegar
Chicken stock cubes
Vegetable stock cubes
Mild curry powder
Caster sugar
Salt
Pepper

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