This week I've gone for a pretty straight forward Meal Plan with a bit of baking and treats after very little of that kind of thing last week. It's a busy week but I'm sure I'll be able to fit everything in that I need to. I may change the order of the meals depending on our needs this week, but these are the meals we'll be eating.
The lunches are really simple packed lunches of sandwiches, vegetable sticks and 1 or 2 pieces of fresh fruit. Adults will take leftover dinner for lunch the next day in order to stop food going to waste and save money. Sandwich fillings on this plan are cheese and chutney, leftover cooked meat, or egg salad.
The weeks dinner recipes use a total of 15 eggs so there is another 15 reserved for sandwich fillings, breakfasts and baking. I've also included 6 x 2 litre bottles of milk in my plan, plenty for cereal and also to make a couple of batches of Rice Pudding (see recipe below) as a lunchbox treat or pudding.
Breakfasts are really simple: cereal or porridge and milk, or toast with spread. I've added some sultanas to the Meal Plan that can be added to breakfasts, lunchboxes or used to bake some flapjacks and muffins. There's also enough flour and eggs to make some Pancakes on the weekend and perhaps some Versatile Savoury Scone Swirls, Apple and Sultana Scrolls, Flapjacks or Fruit Muffins for lunchbox treats. See below for the recipes.
You could of course do a meal plan that costs more by having more elaborate lunchboxes and baking more snacks. I haven't bought any loaves of bread or rolls. I prefer to make my own so I've included the cost of the wholemeal bread flour and yeast.
My Meal Plan also assumes that there are already some storecupboard items available like tea/coffee, herbs, spices, mustard, Worcestershire sauce, stock cubes, tomato ketchup, oil, cornflour and homemade or store bought relish/chutney and jam, peanut butter or honey. If you don't have any of these then, of course, the cost of the Meal Plan will be more than what mine was.
The cost of our Meal Plan this week was £61.94 from Asda instore on 24/06/2012. I checked the cost elseswhere using My Supermarket and it would've cost £72.53 at Sainsbury's and £73.17 at Tesco.
Versatile Savoury Scone Swirls
Pikelets/Pancakes
300g self raising flour
2 eggs
50g sugar
375ml milk
Mix all the ingredients together well and then cook ladlefuls of mixture in a greased fryingpan over a moderate heat. Serve with chopped bananas and drizzle with golden syrup, spread with jam or brushed with lemon juice and sprinkled with sugar.
Fruit Muffins
1 cup of any fruit (fresh, tinned, dried or frozen)
3/4 cup sugar
100g melted butter or 100ml oil
250ml milk
2 cups plain flour
4 tsp baking powder
1 free range egg
Mix all of the ingredients together gently but thoroughly until well combined. Spoon into lined muffin tins.
If you want to be fancy you can mix together 1 tsp cinnamon and 1 Tblsp sugar and sprinkle it over the top of the muffins.
Cook for 12 minutes or so at 180C, depending on the size of your muffins.
Flapjacks
225g butter
170g sugar
340g porridge oats
pinch of salt
3 Tbsp golden syrup
100g sultanas
Preheat your oven to 180C/350F/Gas Mark 4. Line a 28cm x 18cm x 3cm or 11in x 7in x 1.2in baking tray with non-stick baking paper.
Gently heat the butter and golden syrup in a large saucepan on the hob until the butter has melted, stir well to mix. Don't let it boil!
Once the butter has melted take the saucepan off the heat and add the oats, sugar, sultanas and pinch of salt. Thorough mix everything until well combined and the oats are completely covered by the butter mixture.
Put the mixture into the prepared tin and smooth evenly into the corners. Bake in the oven for approximatly 15minutes, turn the tin around and bake for another 5 minutes until golden brown.
Once cooked remove the baking tray from the oven and allow to cool for a few minutes. With a bread and butter knife lightly mark out about 16 pieces before the flapjack completely sets. Cut up into pieces when completely cold.
Rice Pudding (Lunchbox treat or pudding)
600ml whole milk
65g long grain white rice
pinch of salt
50g white sugar
1tsp vanilla extract
1/2 tsp ground cinnamon
50g sultanas (optional)
In a medium sized, heavy bottomed saucepan combine the milk and rice with a pinch of salt. Place saucepan over a fairly high heat and bring to a boil. Once boiling, reduce the heat to medium-low and simmer until the rice is tender. This usually takes about 25 minutes. Stir the milk mixture frequently using a heatproof rubber spatula or wooden spoon to stop the rice from sticking to the bottom of the saucepan.
When the rice is tender (al dente) take the saucepan off the heat and sugar, vanilla extract, and ground cinnamon. Mix well to combine. Return the saucepan to the heat and cook until the rice pudding thickens, this should take about 5 - 10 minutes. Remove from heat and add the sultanas if you are using them. Spoon the pudding into a bowl to cool and cover with clingfilm to stop a skin forming. Store in the fridge for up to 3 days. To make this into more of a Mullerice type treat add some jam or golden syrup to swirl through the rice pudding. You could also add dried apricots or dates instead of sultanas if you have some in your store cupboard.
Meatfree Monday – Mixed Vegetable and Pearl Barley Risotto
(Serves 7 - dinner for 5 plus 2 lunches)
I added a couple of handfuls of spinach for extra vegetable content and to make the dinner stretch further. This risotto makes enough to feed the 5 of us generously and provide 2 large lunch servings for the next day.
Tuesday - Chicken Casserole (5 Servings)
1 onion, finely chopped
1 pepper, diced
1 clove of garlic, crushed
1 Tblsp dried mixed herbs
100g diced bacon
1 Tblsp flour
2 chicken stock cubes dissolved in 1 Litre of boiling water
1 Tblsp mustard
8 chicken drumsticks
3 large potatoes, cooked and mashed
300g frozen mixed vegetables
Preheat oven to 180C. In a casserole pot on the hob sauté the onion, pepper and garlic in a little oil for a couple of minutes, add the mixed herbs and bacon. Cook until pepper and onions are soft. Add the flour and cook, stirring, for a couple of minutes. Take the pan off the heat and slowly mix in the stock and mustard. Put back on the heat and make sure everything has dissolved and is well mixed. Add chicken drumsticks then cook in the oven for 45 mins. Remove from the oven and add the frozen mixed vegetables. Let these heat through with the casserole on the hob for 5 minutes or so before serving. Serve the chicken casserole with mashed potato.
Wednesday - Fish Pie
(Serves 7 - dinner for 5 plus 2 lunches)
1 onion, finely chopped
1 pepper, diced
1 clove of garlic, crushed
600ml water
1 vegetable or fish stock cube
1 tsp mild curry powder
200g rice
1 large tin tuna or salmon in spring water (drained)
4 hard-boiled eggs, cut into quarters
100g grated cheese
5 potatoes, cooked and mashed
400g mixed vegetables to serve
Preheat oven to 180C. Sauté onion, pepper and garlic in oil. Mix water, chicken stock and curry powder then add to onion, pepper and garlic mixture. Add rice, stirring occasionally until rice has cooked through. Season. Pour in fish and mix until combined. Put the mixture in a casserole dish. Cover with the egg quarters and spread over the mashed potato. Groove the mash with a fork. Sprinkle over the cheese and put in the oven for around 15 - 20 minutes until the cheese has melted and the fie pie is piping hot. Remove from the oven and leave to cool for a few minutes before serving.
Thursday - Spaghetti Bolognese
(Serves 7 - dinner for 5 plus 2 lunches)
500g mince
1 onion, finely chopped
2 cloves of garlic, finely chopped or crushed
1 pepper, diced
1 Tblsp mixed herbs
1 Tblsp mustard
1 Tblsp Worcester sauce
4 x 400g tins of chopped tomatoes
300g frozen mixed vegetables
1 Tblsp cornflour
1 Tblsp cold water
500g spaghetti
1 tsp oil
100g grated cheese
Brown the mince in a frying pan. In a separate large saucepan sauté the pepper, onion and garlic until softened. Add the mince, mixed herbs, mustard, Worcester sauce and tomatoes to the pepper, onion and garlic. Simmer for 15 minutes. Add the frozen mixed vegetables and simmer for another 10 minutes whilst you cook the pasta according to packet instructions. Once the mince has simmered for a total of 30 minutes, mix the cornflour and water together and add to the mince mixture to thicken it. Serve bolognese on top of spaghetti and sprinkle cheese on top.
Friday - Bacon and Vegetable Frittata
(6 or 7 servings, depending on appetites)
1 pepper diced
2 potatoes, peeled and cut into chunks
100g bacon
9 eggs
200g frozen mixed vegetables
1/2 of a 750g pumpkin or butternut squash, peeled and cut into chunks
Preheat the oven to 200°C/ fan 180°C/ gas 6.
Simmer the potatoes and pumpkin in a pan of boiling water for 10 minutes, then drain and leave to cool slightly before slicing thinly.
Meanwhile, put a 25cm non-stick ovenproof frying pan on the hob over a moderate heat. Dry fry the bacon for 5 minutes or so until browned. Remove then from the pan and set aside. Add the onion, pepper and garlic to the pan, and fry in the remaining bacon fat for about 5 minutes until the onion and pepper have softened.
Lightly beat the eggs in a bowl and the softened onion, pepper and garlic. Carefully fold in the potatoes, pumpkin and frozen mixed vegetables. Pour the frittata mixture back into the frying pan and cook over a low-medium heat for 8-10 minutes. Transfer to the oven and bake for 20-25 minutes until it has cooked through and is set.
Saturday - Macaroni Cheese (7 servings)
500g pasta shapes
1 onion – finely chopped
1 garlic clove, crushed
1 pepper, diced
150g bacon
2 Tblsp butter
2 Tblsp flour
350ml hot milk
200g grated cheese
200g frozen mixed vegetables
a couple of handfuls spinach
Preheat oven to 180C. Cook the pasta according to packet instructions, adding the frozen mixed vegetables for the last 3 minutes of the pasta cooking time. Whilst the pasta is cooking, sauté the onion, pepper and garlic in a little oil. Add the bacon and seasoning. In a separate saucepan slowly cook the butter and flour stirring constantly. When mixture looks a bit like biscuit crumbs add the hot milk and whisk until the mixture thickens. Add 200g of grated cheese and simmer for 5 mins, stirring frequently. Add the softened onion, garlic and bacon mixture to the cheese sauce and mix well to combine. Pour the cheese sauce mixture on to the drained pasta and mixed vegetables and stir through until combined. Serve as is or with a side salad.
Sunday - Roast Chicken (5 servings)
4 potatoes, peeled and quartered
8 chicken drumsticks
100ml oil
1 Tblsp chopped fresh rosemary and thyme
1 chicken stock cube
1 Tblsp mustard
125ml boiling water
400g frozen mixed vegetables, steamed or cooked in boiling water.
other 1/2 of Friday's 750g pumpkin, peeled and cut into chunks
Preheat oven to 180C. Place potatoes in cold, salted water and bring to the boil. Simmer for 5 mins then drain. Put the potatoes, pumpkin and chicken in a roasting dish and brush over/lightly spray with a little oil. Use separate roasting dishes for the chicken and vegetables if you haven't got a roasting dish big enough to fit everything in. Sprinkle over the fresh herbs. Roast in the oven for around 40 minutes until the chicken and potatoes are golden brown and crunchy and the pumpkin is cooked and sweet.
To make gravy:
Mix cornflour, stock, mustard and water then add to the juice from the cooked chicken. Stir over a low heat until the mixture thickens.
Serve the chicken with roast potatoes and vegetables. Pour over some gravy if you like.
Shopping List
42 items: £61.94
Packets and Cereals
1x ASDA Smartprice Porridge Oats (1Kg) 75p
1x Sunnybisk Wheat Biscuits (48 per pack - 864g) £1.78
1x ASDA Smartprice Spaghetti (500g) 24p
1x Silver Spoon Granulated Sugar (1Kg) 98p
1x Asda Wholefoods Strong White Bread Flour (1.5Kg) 60p
1x ASDA Wholemeal Bread Flour (1.5Kg) £1.28
1x ASDA Smartprice Plain White Flour (1.5Kg) 52p
1x ASDA Smartprice Self Raising Flour (1.5Kg) 52p
1x Lyle's Golden Syrup Bottle (454g) 98p
1x ASDA Smartprice Golden Syrup (680g) £1.08
1x ASDA Smartprice Long Grain Rice (1Kg) 40p
1x ASDA Smartprice Pasta Shapes (500g) 30p
1x Great Scot Pearl Barley (500g) 58p
1x Asda Home Baking Easy Bake Yeast (6 per pack - 42g) 64p
Tins, Jars and Cooking
1x ASDA Wild Pacific Pink Salmon (418g) £2.17
4x ASDA Smartprice Chopped Tomatoes (400g) £1.24
1x ASDA Good for you! Mayonnaise (500ml) 71p
1x ASDA Double Concentrated Tomato Puree (200g) 48p
Frozen
2x ASDA Smartprice Mixed Vegetables (1Kg) £1.50
Dairy and Eggs
6x ASDA British Semi Skimmed Milk 4 Pints (2.27L) £6.00 any 2 FOR £2.00
1x ASDA Cooks Value Medium Eggs (30) £3.10
2x ASDA Smartprice Salted Butter (250g) £2.38
1x ASDA English Medium Cheddar (400g) £2.00 any 2 FOR £4.00
1x ASDA Chosen by You English Mature Cheddar (400g) £2.00 any 2 FOR £4.00
Fruit and Vegetables
1x ASDA Smartprice Mixed Fruit (500g) 64p
4 ASDA Mushrooms by Weight (100g) £1.11
20 ASDA Smartprice Apples by Weight (100g) £2.00
20 ASDA Bananas by Weight (100g) £1.36
15 ASDA Carrots by Weight (100g) £1.17
10 ASDA Onions by Weight (100g) 70p
2x ASDA White Potatoes (2.5Kg) £2.00 2 FOR £2.00
10 ASDA Tomatoes by Weight (100g) £1.99
8 ASDA Butternut Squash by Weight (100g) 69.6p
2x ASDA Whole Cucumber £1.60
2x ASDA Round Lettuce £1.14
1x ASDA Celery 75p
1x ASDA Garlic Loose 27p
1x ASDA Smartprice Peppers (700g) £1.50
1x ASDA Spinach (350g) £1.50
1x ASDA Oranges Extra Juicy (10) £2.00
Meat, Fish and Poultry
1x ASDA British Lean Beef Steak Mince (500g) £3.60 2 FOR £6.50
2x Banham Poultry Chicken Drumsticks (1Kg) £5.96
1x ASDA Smartprice Unsmoked Back Bacon (312g) £1.50
