C4L Supermeals Planner 5179825

8/22/2019 C4L Supermeals Planner 5179825

1/5

your meal mix

Breakfast

Scrambled eggs with tomatoes & mushrooms

LunchMediterranean medleys

Dinner

Roast chicken breasts with red & yellow peppers

Planning and preparing tasty meals every day of the week can feel like a big job. Here's an

easy way to help you be food smart - and prepare healthier meals quickly and cheaply. To

make it even easier, there's also a shopping list you can take to the supermarket.

All the recipes can be prepared for around 5 and each one serves four adults (with the

exception of the Sunday roast which serves six but costs a little more).

If you're feeding kids too, remember that they don't need to eat as much as an adult and

need kid-sized portions. If you're cooking for fewer people you can simply reduce thequantities - or why not make the full amount and freeze the extra for another day?

www.nhs.uk/Change4Life


2/5

Shopping List

Making a shopping list and sticking to it can save you time and money

Take a look at the labels and choose lower calorie, salt, sugar and fat options

Bakery1 x loaf wholemeal bread

Fruit and veg4 x tomatoes

12 x mushrooms (cup or button)

1 x peppers, any colour

1 x courgette

1 x small red onion

1 x 250g packet of cherry tomatoes

fresh rosemary

2 x packets mixed salad leaves

4 x baking potatoes

1 x yellow pepper

1 x red pepper

1 x small onion

500g of broccoli

Dairy2 x cartons of 6 eggss

1 x 1.1 L bottle of 1% fat milk

low-fat spread

Dried goods and cereals1 x 500g packet of plain flour

Herbs and spicesground black pepper

mild paprika

dried oregano

reduced salt vegetable or chicken stock

Speciality foodsreduced fat hummus

Meat and fish100g of skinless, boneless roast chicken breasts

4 x skinless, boneless uncooked chicken breasts

Jars and saucesolive oil

vegetable oil



3/5

Scrambled eggs with tomatoes & mushrooms

For a healthier cooked breakfast, enjoy thistasty combination.

Serves: 4 adultsPreparation time: 5 minsCooking time: 10 mins

Ingredients:

4 tomatoes halved

2 handfuls mushrooms (cup or button)

4 slices wholemeal bread

8 eggs

4 tbsp 1% fat milk

2 tsp low-fat spread

1 pinch ground black pepper

What to do:

1. Preheat the grill. Arrange the tomatoes and mushrooms on the grill rack and grill them for 8-10 minutes.

2. Whilst they are cooking, toast the bread.

3. Beat the eggs and milk together. Melt the low-fat spread in a non-stick saucepan and add the beateneggs. Cook over a medium-high heat, stirring all the time with a wooden spoon, until the eggs are set.

4. Serve the scrambled eggs on the slices of toast, along with the grilled tomatoes and mushrooms. Seasonwith some pepper, then serve.

Tip 1: To prevent the eggs from over-cooking and getting too dry, it's a good idea to stop cooking themwhen they are still quite sloppy, as they will continue to cook just from the heat of the pan for anotherminute or two.

Tip 2: If you're not keen on tomatoes, grill some pieces of red or yellow pepper instead.

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

255kcals / 1067kJ

17g protein

13g fat of which 3.5g saturates

19g carbohydrate of which 4g sugars

3g dietary fibre

437mg sodium

1g salt



4/5

Mediterranean medleys

Prepare the roasted vegetables in advance,then they are ready to make these delicious

sandwiches.Serves: 4 adultsPreparation time: 15 minsCooking time: 25 mins

Ingredients:

1 peppers, any colour deseeded and chopped

1 courgette sliced

1 small red onion chopped

2 handfuls cherry tomatoes halved

2 tsp olive oil

2 tsp fresh rosemary chopped (dried is also fine)

8 slices wholemeal bread

3 tbsp reduced fat hummus

100g skinless, boneless roast chicken breasts sliced

2 mixed salad leaves


What to do:

1. Preheat the oven to Gas Mark 6/200C/fan oven 180C.

2. Put the vegetables onto a baking sheet and sprinkle with the oil. Add the rosemary and season with

black pepper. Roast for 20-25 minutes, until the vegetables are tender. Cool.

3. To make the sandwiches, spread each slice of bread with hummus, then top 4 slices with the chicken.Share the cooled vegetables between them and add some salad leaves. Top with the remaining slices ofbread, cut in half and serve.

Tip 1: Roast the vegetables in advance, then cool them. Keep them in a covered dish in the fridge for up to3 days, ready to use for the sandwiches.

Tip 2: You can use the vegetables in salads too, so why not make double the quantity?

Tip 3: For a vegetarian version, omit the chicken and substitute a little reduced fat grated cheese, or simplyuse some extra hummus.

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

264kcal/1105kJ

16g protein


6g fat of which 0.2g saturates

6g fibre

443mg sodium equivalent to 1g salt



5/5

Roast chicken breasts with red & yellow peppers

This chicken dish is very colourful andappetising - and it's so easy to make.

Serves: 4 adultsPreparation time: 15 minsCooking time: 1 hr 5 mins

Ingredients:

4 baking potatoes scrubbed

1 tsp vegetable oil

1 small onion peeled and sliced

1 red pepper deseeded and sliced into strips

1 yellow pepper deseeded and sliced into strips

3 tsp mild paprika

2 tsp dried oregano

30g plain flour


4 skinless, boneless uncooked chicken breasts

300ml reduced salt vegetable or chicken stock

500g broccoli or one head, broken into florets

What to do:

1. Preheat the oven to 190C, fan oven 170C, gas mark 5. Put the potatoes onto the top shelf of the ovento bake.

2. Heat the vegetable oil in a flame-proof casserole dish and stir-fry the onion and peppers over a mediumheat until softened, about 3 minutes.

3. Put the paprika, dried oregano or mixed herbs and flour into a shallow dish and season with somepepper, stirring to mix. Dip each chicken breast into this mixture, coating them on both sides. Transfer themto the casserole dish, placing them on top of the onions and peppers. Pour in the chicken stock. Cover thedish and transfer to the oven when the potatoes have been baking for 30 minutes.

4. Bake for 35 minutes, cooking the broccoli in boiling water for 8-10 minutes before the meal is ready.

Tip 1:As an alternative to regular potatoes, try sweet potatoes. Just bake them on the oven shelf above thecasserole - they will be ready in about 45 minutes.

Tip 2: Try serving fresh or frozen green beans, peas or sweetcorn instead of broccoli.

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

384kcal/1607kJ

42g protein


4g fat of which 1g saturates

7g fibre

103mg sodium equivalent to 0.25 g salt


Documents

C4L Supermeals Planner 5179825