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Cheap & Cheerful Main Meals

Fridge raid chicken fried riceFridge Raid Chicken Fried Rice

Pack in the veg with this healthy chicken fried rice, which uses everyday foods you will find in the fridge for a quick and easy family meal.

Prep time: 10 mins
Cooking time: 55 mins
Serves: 4
Approx cost per serving: £2.90

Ingredients
* 2 tbsp vegetable oil
* 1 white onion, finely chopped
* 1 carrot, finely chopped
* 100g green beans, chopped
* 1 red or yellow pepper, finely chopped
* half medium broccoli, chopped into small florets
* 150g cooked chicken (or any other meat), roughly chopped
* 300g cold cooked rice
* 2 eggs, beaten
* 1 tbsp sesame oil
* 1 tbsp oyster sauce
* 1 spring onion, finely sliced
* 1 tsp toasted sesame seeds

Method
Step 1: Heat half the vegetable oil in a wok or a frying pan over a medium-high heat, and stir-fry the onions, carrots and green beans for 5 mins. Add the peppers, broccoli and chicken, and stir-fry for 3 mins more.

Step 2: Tip in the rice and stir-fry for another 4 mins until all the grains of rice have separated. Push the rice and vegetables to the side, then add the remaining vegetable oil to the other. Crack in the egg and scramble briefly before stirring into the veg and chicken mixture.

Step 3: Stir in the sesame oil and oyster sauce to coat, then garnish with the spring onions and sesame seeds.

Kcal

Fat

Saturates

Carbs

Sugars

Fibre

Protein

Salt

388

20g

3g

29g

7g

7g

20g

0.6g

 

 

tikka masalaTikka Masala

Enjoy the spicy, rich flavours of Tikka Masala with this family-friendly lighter version that is both healthy and delicious. It is a crowd pleaser!

Prep time: 15 mins
Cooking time: 15 mins
Serves: 4
Approx cost per serving: £3.50

Ingredients
* 1 large onion, chopped
* 4 large garlic cloves
* thumb-sized piece of ginger
* 2 tbsp oil
* 4 small skinless chicken breasts, cut into chunks
* 2 tbsp tikka spice powder
* 1 tsp cayenne pepper
* 400g can chopped tomatoes, or 2 tbs tomato puree
* 40g ground almond (optional)
* 200g spinach
* 3 tbsp fat-free natural yoghurt
* half small bunch of coriander, chopped
* white rice or brown rice, to serve

Method
Step 1: Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.

Step 2: Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan.

Step 3: Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yoghurt and coriander. Serve with white/brown rice or naan bread.

Kcal

Fat

Saturates

Carbs

Sugars

Fibre

Protein

Salt

365

17g

1g

13g

10g

4g

38g

0.3g

 

 

Spiced koftasSpiced Koftas with Honey and Chickpeas

Spiced lamb koftas are a great budget option for a simple family meal. Serve with a drizzle of creamy yoghurt dressing and baked chickpeas.

Prep time: 20 mins
Cooking time: 20 mins
Serves: 4
Approx cost per serving: £2.65

Ingredients
* 1.5 tsp fennel seeds
* 500g lamb mince
* 1.5 tbsp ras el hanout
* 2 tbsp pine nuts, toasted and roughly chopped
* 2 x 400g cans chickpeas, drained and rinsed
* 2 tbsp olive oil
* 2 tbsp honey
* 80g Greek yoghurt
* 2 tbsp tahini
* 1 lemon - half juiced, half cut into wedges to serve
* 25g parsley, roughly chopped to serve

Method
Step 1: Heat oven to 180C/160C fan/gas 4. Using a pestle and mortar, crush the fennel seeds. In a large bowl, combine the crushed seeds, lamb, ras el hanout and pine nuts, and season well. Divide the mixture into eight equal egg-shaped koftas.

Step 2: Tip the chickpeas into an ovenproof dish, season to taste and put in the oven while you fry the koftas. Heat 1 tbsp of the oil in a frying pan over a medium heat. Add the koftas and gently fry for 5 mins, turning from time to time, until evenly browned. Remove from the pan with a slotted spoon and set aside on a plate.

Step 3: Remove the chickpeas from the oven, add the koftas to the dish, then pour over the rest of the oil and the honey, and return to the oven for 15 mins.

Step 4: In a bowl, combine the yoghurt, tahini and lemon juice with 70-100ml water and season well. Serve the koftas and chickpeas topped with parsley and a good drizzle of the creamy dressing, with the lemon wedges on the side.

Kcal

Fat

Saturates

Carbs

Sugars

Fibre

Protein

Salt

625

38g

11g

29g

10g

9g

37g

1.4g

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