Wednesday, 16 February 2011

Tasty recipes full of wholegrain goodness and light on the pocket

As these tasty new recipes from Wholegrain Goodness prove, eating healthily doesn’t have to be expensive or boring. These mouthwatering recipes all cost just £1 or less per person, ensuring you and your family can enjoy wholesome food whilst also watching your budget.

The recipes not only look and taste fab, they are also full of nutritional goodness that can benefit the whole family; including fibre, vitamins, minerals and antioxidants, and are quick and easy to prepare too. I'll definitely be trying them out !

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SPICY CHICKEN WHOLEMEAL TORTILLA STACK



Prep time: 10 minutes
Cook time: 10-12 minutes
Serves 2-3

Per serving:

Calories: 305 kcals
Fibre: 1.6g
Saturated fat: 1.3g

4 chicken thigh fillets, sliced
½-1 tsp mild chilli powder
2 tbsp rapeseed oil
1 red pepper, sliced
75g mushrooms, sliced
200g can chopped tomatoes
4 wholemeal tortillas
1-2 tbsp chopped coriander to serve

Total cost: £2.61

Cost per serving: 87p

Mix the chicken with the chilli powder and seasoning. Heat 1 tbsp oil in a large frying pan and fry the chicken for 3 minutes. Add the vegetables and fry for 5 minutes. Stir in the tomatoes and cook for a further 2 minutes.

Brush the tortillas with the remaining oil and fry for 30 seconds each side in a clean frying pan.

Spoon half the chicken onto 2 tortillas then top with the remaining tortillas and scatter with chopped coriander.

Cook’s tip

Replace the mushrooms with kidney beans for extra texture and colour. Serve with a spoonful of soured cream and grated cheese.

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BAKED ONION SOUP WITH WHOLEMEAL CHEESE COBBLERS



Prep time: 20 minutes
Cook time: 35 minutes
Serves 4

Per serving:

Calories: 412 kcals
Fibre: 8.2g
Saturated fat: 8.25g

50g butter
4 large onions, sliced
225g self-raising wholemeal flour + 2 tbsp
2 tbsp Worcestershire sauce
1 litre beef stock
50g reduced fat hard cheese, grated (e.g. Cheddar)
150ml semi-skimmed milk

Total cost: £1.80

Cost per serving: 45p

Preheat the oven to 200oC, gas mark 6.

Heat 10g of the butter in a large saucepan and gently fry the onions for 15 minutes covered, until softened and golden. Add 2 tbsp flour and cook for 1 minute. Stir in the Worcestershire sauce and stock and bring to the boil stirring.Transfer to a casserole dish and bake for 20 minutes.

Meanwhile, rub the remaining butter into the 225g flour to form breadcrumbs. Stir in the cheese and seasoning and stir in enough of the milk to form a dough.

Knead slightly on a floured surface then roll out to 1.5cm thick and cut 8 circles using a 7cm round cutter. Place on top of the soup and bake for a further 15 minutes until cooked.

Cook’s tip

Try adding a dash of white wine with the stock to give an extra rich flavour.

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OATMEAL TOAD IN THE HOLE



Prep time: 10 minutes
Cook time: 20-25 minutes
Serves 4

Per serving:

Calories: 468 kcals
Fibre: 3.3g
Saturated fat: 7.16g

2 tbsp rapeseed oil
454g pack low fat sausages
100g plain flour
50g medium oatmeal
2 medium eggs
200ml semi-skimmed milk

Total cost: £2.63

Cost per serving: 66p

Preheat the oven to 220oC, gas mark 7.

Place oil in a small roasting tin and add the sausages. Cook for 10 minutes.

Meanwhile, place flour, oatmeal and seasoning in a large bowl and whisk in the eggs. Gradually whisk in the milk to form a batter.

Pour over the sausages and bake for 20-25 minutes or until golden and risen.

Cook’s tip

Try using flavoured or herb sausages for a difference or add dried mixed herbs and mustard to the batter.

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WHOLEWHEAT PASTA WITH LEMON, TUNA & ROCKET



Prep time: 5 minutes
Cook time: 10-12 minutes
Serves 4

Per serving:

Calories: 413 kcals
Fibre: 0.5g
Saturated fat: 0.85g

350g wholewheat penne pasta
4 tbsp cold pressed rapeseed oil
150g cherry tomatoes, halved
2 x 130g cans tuna in brine, drained
Juice of 1 lemon
50g rocket

Total cost: £2.97

Cost per serving: 74p

Cook the pasta according to pack instructions, then drain.

Meanwhile, add the oil to a pan and fry the tomatoes for 1-2 minutes, then stir in the remaining ingredients and pasta, heating until the rocket has wilted. Serve immediately.

Cook’s tip

Serve with freshly grated hard cheese (e.g. Parmesan) sprinkled on the top, or try using different shapes of pasta (e.g. spaghetti), or replace the tuna with canned salmon.

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