Eat Well For A Week For £20!
RECIPES: Kathryn Hawkins
Pick up this week’s bumper issue of My Weekly for your Eat Well For A Week For £20 recipes and shopping list. So that’s your Monday to Thursday sorted for delicious, cheap and healthy meals! For the remaining week, check out the delicious options for Friday to Sunday below…
Pick up the latest issue of My Weekly for Monday to Thursday’s meal plan…
Friday Breakfast
Curried eggy bread – serves: 2
Beat 3 eggs together, season and stir in 1tsp mild curry powder. Melt 25g butter in a frying pan until bubbling. Dip 3 slices of bread in egg and fry for about 2min, on each side, until golden. Drain and serve with fresh chopped tomatoes.
Friday Lunch
Garlic pea soup with bacon crumbs – serves: 2
Cook 450g frozen peas in 450ml chicken stock with 2 peeled cloves of garlic. Drain, reserving the cooking water. Put the peas and garlic in a blender with 150ml of the cooking water and blitz until smooth. Return to the saucepan with the remaining cooking water. Meanwhile, dry fry 2 rashers bacon for 2-3min on each side. Drain and blitz in a blender until crumbed. Reheat the soup until piping hot and serve with the bacon crumbs sprinkled on top.
Friday Supper
Broccoli and cauliflower gratin – serves: 2
Slice the remaining broccoli bought from your meal plan shopping list into large florets. Bring a saucepan of lightly salted water to the boil and cook for 5min until just tender. Drain – see tip below – and put in a shallow heatproof dish. Add the leftover cauliflower from Monday’s meal plan and set aside. Make a white sauce using 15g each butter and plain flour, 300ml milk and 75g grated cheese. Season with onion salt. Drizzle the remaining passata over the vegetables, cover and microwave on High for 2min. Pour over the hot cheese sauce and sprinkle with 3tbsp sage and onion stuffing mix and 25g grated cheese. Cook under a hot grill for 2-3min until crisp and bubbling. Serve with tomatoes.
Tips: Learn to love your stalks. Trim away as little as possible to maximise the quantity of vegetable. Keep vegetable cooking water to enrich stock for soups and sauces – simply cool, cover and chill. It will keep for 3-4 days in the fridge or can be frozen.
Saturday Breakfast
The Works omelette – serves: 2
Chop 4 slices bacon and 150g mushrooms. Halve a few cherry tomatoes. Beat 3 eggs together and season. Heat 1tbsp oil in a medium frying pan and fry the bacon and mushrooms for 5min. Add the tomatoes, seasoning and pour in the egg. Cook gently for a further 3-4min until the egg has set. Slice and serve with toast.
Pic: Shutterstock
Saturday Lunch
Pea and broccoli dip – serves: 2
Cook 175g frozen peas as directed and cool under cold running water. Drain and put in a blender with reserved broccoli from Friday’s supper in a blender. Season and add remaining soft cheese with garlic and herbs. Blitz until smooth. Serve with carrot sticks, toast fingers and Little Gem leaves. Any remaining dip can be stirred into freshly cooked pasta as a light coating sauce or served on top of baked fish.
Saturday Supper
Pic: Shutterstock
Cheese and bacon “dirty” fries with slaw – serves: 2
Scrub the remaining sweet potatoes from the meal plan shopping list and slice into 1cm thick chips. Arrange on a lined baking tray and brush lightly with oil. Dust with mixed herbs, garlic granules and onion salt. Bake in a preheated oven at 200°C, 180°C Fan Oven, Gas Mark 6 for 20min. Sprinkle with 3 rashers finely chopped bacon and return to the oven for about 15min, turning occasionally, until cooked through. Sprinkle with remaining sweetcorn and 75g grated cheese. Return to the oven, turn off the heat and leave for 10min to melt the cheese. Meanwhile, shred remaining red cabbage, grate 1 carrot and finely shred half a leek. Mix together with light mayonnaise to just coat the vegetables. Serve with the fries.
Tip: Keep any remaining coleslaw to serve with other meals next week.
Sunday Breakfast
Porridge pancakes with banana – serves: 2
Blitz 45g porridge oats in a blender until ground. Stir in 115g low fat natural yogurt to make a very thick batter. Leave to stand for 30min, then stir in 45g plain flour, ½tsp baking powder and 6tbsp milk or water to make a thick batter. Brush a large frying pan with a little oil, heat until hot, then spoon 6 pools of batter and cook for 2-3min on each side, over a medium/low heat, until golden. Serve with sliced bananas and a drizzle of honey.
Sunday Lunch
Apple, cheese and toast salad – serves: 2
Dice an apple into small chunks. Peel and grate a carrot, and trim and finely slice half a leek. Mix together and pile on to plates lined with Little Gem leaves. Top with 75g thinly sliced cheese. Serve with toasted bread croutons and a dressing made from 1tbp mustard, 1tbsp vinegar, seasoning and honey to taste.
Sunday Supper
Honey mustard chicken and roast roots – serves: 2
Preheat the oven to 200°C, 180°C Fan Oven, Gas Mark 6. Put all the chicken drumsticks in a roasting tray. Prick with a fork and season. Mix together 1tbsp honey, 1tbsp soy sauce and 1tbsp wholegrain mustard and brush all over the chicken. Bake for about 40min, basting occasionally, until cooked through. Meanwhile, scrub 2 each potatoes, carrots and sweet potatoes. Cut into 2cm thick wedges. Arrange on a large baking tray, brush with oil and season. Bake for 20min. Trim the cauliflower into large florets. Add to the baking tray, brush with oil, season and continue to cook for 30min until tender. Serve 4 chicken drumsticks with some of the veg. Serve with extra mustard.
Tips: Don’t throw away cauliflower leaves. Pop them in a bowl of cold water to revive. Strip away the leafy parts and use as cabbage or greens in a stir fry. Thinly slice or shave the stalks with a vegetable peeler and stir fry. Remove chicken meat from bones and skin when warm will give you a higher yield of meat to keep for other meals later in the week.
Monday-Thursday’s recipes are inside our bumper issue, on sale Aug 16-23, 2022
Allison Hay
I joined the "My Weekly" team thirteen years ago and, more recently, "The People's Friend". I love the variety of topics we cover both online and in the magazines. I manage the digital content for the brands, sharing features and information on the website, social media and in our digital newsletters.
