c4l supermeals planner 5532074
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Super deals Super quick Super healthy
Here are 7 supermeal recipes with great ideas for
low-cost, quick and easy healthier meals.
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 children 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 extra portions for another day?
Planning and preparing tasty meals every day of the week can feel like a big job. Here's a
super way to help you prepare healthier and tasty meals quickly, cheaply and easily. Use
this supermeal planner with 7 easy-to-make recipes. To make it even easier, there's also a
shopping list you can take with you to the supermarket.
By the way, you can find out about special offers on some of the ingredients and check
out even more tips and recipe ideas online - simply search 'Change4Life'.
www.nhs.uk/Change4Life
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Hearty vegetable soup
10 minute chicken noodle soup
Pasta carbonara
Roasted vegetable couscous
Cauliflower cheese
Slow cooked lamb, leek & lentil bake
Sunday roast
Cereal with no added sugar (sweeten it with a bit of chopped up fruit instead)
Low-fat yoghurt as a tasty addition to a healthier breakfast
Banana on toast. It's a cheap, filling breakfast, plus it counts as one of your 5 A DAY
Fruit smoothies - they are delicious, full of vitamins, minerals and fibre and counttowards your 5 A DAY
A toasted wholegrain English muffin or crumpet, with low
fat spread. It's quick and tasty
Why not eat any leftovers from your evening meal thenext day as lunch too?
Making a packed lunch? Wholemeal, seeded or granarybread is a healthier choice for sandwiches
Eating out for lunch? More and more restaurants nowshow the calorie information on the menu. Look out for itand choose lower-calorie options. (A man needs around2500 calories a day and a woman 2000)
www.nhs.uk/Change4Life
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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
Canned goods1 x 400g can of chopped tomatoes
Fruit and veg1 x medium onion
8 x carrots
4 x leeks
2 x celery sticks
50g packet of sugar snap peas or green beans
5 x spring onions
fresh parsley
1 x yellow pepper
2 x courgettes
1 x large red onion
1 x 250g packet of cherry tomatoes
1 x red pepper
1 x cauliflower
1 x large onion
250g of potatoes
1 x savoy cabbage
Dairy1 x 200g tub of lower fat soft cheese with garlic
and herbs
1 x carton of 6 eggs
1 x 1.1 L bottle of 1% fat milk
reduced fat parmesan
reduced fat mature Cheddar cheese
Dried goods and cereals1 x 500g packet of dried pasta shapes
1 x 300g packet of medium or fine dried egg
noodles
1 x 500g packet of dried spaghetti
1 x 500g packet of couscous
1 x 500g packet of dried red lentils
Herbs and spicesreduced salt vegetable or chicken stock
dried mixed herbsground black pepper
ground cumin
ground paprika
Meat and fish250g of skinless, boneless roast chicken breasts
1 x packet of 6 lean back bacon rashers
350g of lamb neck fillet
1 x whole 2kg chicken
Frozen1 x 500g bag of frozen peas
300g bag of frozen or fresh stir-fry vegetables
Jars and saucestomato puree
1 x bottle vegetable oil
reduced salt soy sauce2 x 40g packets of reduced fat Cheddar cheese
sauce mix
wholegrain mustard
1 x packet reduced salt gravy granules
www.nhs.uk/Change4Life
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Hearty vegetable soup
A tasty and nourishing soup that's also a greatway to get kids eating more veg. Try
experimenting with different ingredients andserve with a slice of wholemeal bread.
Serves: 4 adultsPreparation time: 20 minsCooking time: 25 mins
Ingredients
1 tsp vegetable oil
1 medium onion chopped
2 carrots chopped
1 leek sliced
2 celery sticks sliced
400g chopped tomatoes
1litre reduced salt vegetable or chicken stock
1 tsp tomato puree
50g sugar snap peas or green beans sliced
50g frozen peas
40g dried pasta shapes
1 tsp dried mixed herbs
1 pinch ground black pepper
Method
1. Heat the oil in a large saucepan. Add the onion, carrots, leek and celery and fry gently for 3-4 minutes.
2. Add the tomatoes, stock, tomato puree, beans and frozen peas. Bring to the boil and add the pasta,herbs and pepper.
3. Lower the heat and simmer for 15 minutes or until the pasta is cooked, stirring frequently to make surethe pasta doesn't stick.
Tip 1: Chill any soup that you don't need and keep in the fridge for up to 3 days, or freeze for up to 3months.
Tip 2: Use 400g passata (sieved tomatoes) instead of tinned chopped tomatoes.
Nutritional information:Per portion (i.e. recipe)
100kcals / 418kJ
4.4g protein
1.5g fat of which 0.6g saturates
18.5g carbohydrate of which 9g sugars
3.5g dietary fibre
159mg sodium
0.4g salt
Suitable for freezing
www.nhs.uk/Change4Life
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10 minute chicken noodle soup
This is such a versatile dish - it's ideal for usingup leftover veg and you can use any type of
meat. An almost instant meal in a bowl!Serves: 4 adultsPreparation time: 3 minsCooking time: 7 mins
Ingredients
125g medium or fine dried egg noodles
1.2 litres reduced salt vegetable or chicken stock
300g frozen or fresh stir-fry vegetables
250g skinless, boneless roast chicken breasts sliced
1 pinch ground black pepper
1 tsp reduced salt soy sauce
Method
1. Put the noodles into a heatproof bowl and cover them with boiling water. Leave to soak for 6 minutes.
2. Meanwhile, pour the stock into a large saucepan and bring up to the boil. Add the vegetables andsimmer for 5 minutes.
3. Drain the noodles, then add them to the saucepan with the sliced chicken. Season with pepper. Heat for1-2 minutes, then ladle into bowls.
4. Serve each portion sprinkled with a few drops of soy sauce.
Tip 1: This is a great way to make the most of any fresh vegetables that need to be used up.Tip 2: If you like things spicy, add a few fine slices of fresh red or green chilli, or a pinch of dried chilli flakes.
Nutritional information:Per portion (i.e. recipe)
245kcals / 1025kJ
26g protein
4g fat of which 1g saturates
26g carbohydrate of which 4g sugars
3g dietary fibre
215mg sodium
0.5g salt
www.nhs.uk/Change4Life
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Pasta carbonara
This recipe turns what's usually a high-fatfamily favourite into a healthier option for
everyone. So you can still enjoy your dish,while cutting back fat. This classic pasta recipeis made with a reduced fat cheese sauce andhas a fabulous flavour!
Serves: 4 adultsPreparation time: 10 minsCooking time: 15 mins
Ingredients
300g dried spaghetti
1 tsp vegetable oil
4 slices lean back bacon rashers snipped into pieces
5 spring onions trimmed and finely chopped
150g lower fat soft cheese with garlic and herbs
1 egg
150ml 1% fat milk
40g reduced fat parmesan finely grated
2 tbsp fresh parsley chopped
1 pinch ground black pepper
Method
1. Bring a large saucepan of water to the boil. Add the pasta or spaghetti and cook for 8-12 minutes,according to pack instructions.
2. Meanwhile, heat the oil in a large non-stick frying pan. Add the bacon and spring onions and cook themfor about 5 minutes, stirring often. Remove from the heat.
3. Beat together the soft cheese and egg in a mixing bowl, then stir in the bacon and spring onions. Add themilk, half the cheese and the parsley (if using). Season with some pepper.
4. Drain the pasta, then return it to the saucepan. Add the egg mixture and heat gently for 2-3 minutes,stirring constantly, until the mixture cooks and thickens. Serve, sprinkled with the remaining cheese.
Tip 1: For a vegetarian version, omit the bacon.
Tip 2: Check the pack instructions for cooking the pasta, as some quick-cook varieties are done in just 3-5
minutes.
Tip 3: Try adding 75g thawed frozen peas, stirring them in just after adding the egg mixture to the pasta.
Nutritional information:Per portion (i.e. recipe)
409kcals / 1711 kJ
26.5g protein
9g fat of which 4g saturates
61g carbohydrate of which 8g sugars
2.6g dietary fibre
688mg sodium
1.7g salt
www.nhs.uk/Change4Life
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Roasted vegetable couscous
This tasty couscous can be enjoyed on its own,or served with grilled fish, reduced fat goats'
cheese or tofu.Serves: 4 adultsPreparation time: 15 minsCooking time: 30 mins
Ingredients
1 red pepper deseeded and chopped
1 yellow pepper deseeded and chopped
2 courgettes sliced
1 large red onion sliced
1 tbsp vegetable oil
300g couscous
450ml reduced salt vegetable or chicken stock
250g cherry tomatoes
1 pinch ground black pepper
Method
1. Preheat the oven to 200C, fan oven 180C, gas mark 6.
2. Put the peppers, courgettes and onion into a roasting tin and add the vegetable oil, tossing to coat. Roastin the oven for 25-30 minutes, turning over after 15 minutes.
3. Meanwhile, put the couscous into a heatproof bowl and add the hot stock, stirring to mix. Cover and
leave for 10-15 minutes to soak and swell, then stir with a fork to fluff up the grains.
4. Remove the vegetables from the oven and add the cherry tomatoes and couscous, stirring them through.Season with some pepper. Return to the oven for a further 5 minutes to heat through, then serve.
Tip 1: If you're a fish lover, you could serve the couscous with grilled salmon or haddock fillets.
Tip 2: For vegetarians, serve each portion with a 25g portion of reduced fat goats' cheese on the top.Alternatively, stir through a 150g pack of marinated tofu pieces with the couscous and cherry tomatoes,before returning to the oven to heat through.
Nutritional information:Per portion (i.e. recipe)
280 kcals / 1172kJ
7g protein
7g fat of which 1g saturates
50g carbohydrate of which 10g sugars
3g dietary fibre
66mg sodium
0.2g salt
www.nhs.uk/Change4Life
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Cauliflower cheese
This recipe turns what's usually a high-fatfamily favourite into a healthier option for
everyone. So you can still enjoy your dish,while cutting back on fat.
Serves: 4 adultsPreparation time: 10 minsCooking time: 20 mins
Ingredients
1 cauliflower large, broken into florets
450ml 1% fat milk
80g reduced fat Cheddar cheese sauce mix
1 tsp wholegrain mustard
1 pinch ground black pepper
40g reduced fat mature Cheddar cheese grated
Method
1. Preheat a medium grill. Put 4 individual heatproof dishes or one large baking dish in the grillcompartment, to warm.
2. Cook the cauliflower in a large saucepan of boiling water for 10-12 minutes, until tender. Drainthoroughly, reserving 150ml of the cooking liquid. Share the cauliflower between the warm dishes or put itinto one large dish.
3. Mix together the reserved cooking liquid with the milk. Follow the pack instructions to make the cheesesauce with the milk mixture. Remove from the heat and add the mustard (if using), then season with somepepper.
4. Pour the sauce over the cauliflower and sprinkle the grated cheese on top. Grill for 3-4 minutes, untillightly browned. Serve at once.
Tip 1: Serve the cauliflower cheese with slices of wholemeal bread to mop up the cheese sauce.
Tip 2: Next time, make cauliflower and broccoli cheese by using equal quantities of cauliflower and broccoli.
Nutritional information:Per portion (i.e. recipe)
246kcals / 1029kJ
20g protein
10g fat of which 3g saturates
21g carbohydrate of which 13g sugars
4g dietary fibre
872mg sodium
2g salt
www.nhs.uk/Change4Life
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Slow cooked lamb, leek & lentil bake
It takes about 20 minutes to put this casseroletogether, then you can enjoy the
mouthwatering aromas as it slowly cooks.Serves: 4 adultsPreparation time: 20 minsCooking time: 1 hr 25 mins
Ingredients
1 tsp vegetable oil
350g lamb neck fillet trimmed and sliced
1 large onion sliced
1 leek sliced
2 carrots sliced
100g dried red lentils
50g frozen peas
750ml reduced salt vegetable or chicken stock
2 tsp tomato puree
1 tsp ground cumin
1 tsp ground paprika
1 pinch ground black pepper
400g potatoes peeled and thinly sliced
Method
1. Preheat the oven to 180C, fan oven 160C, gas mark 4.
2. Heat a large flameproof casserole dish on the hob and add the vegetable oil. Add the lamb chunks,letting them sear and brown before turning them over. Cook for 3-4 minutes until browned on all sides.
3. Add the onion, leek, carrots, lentils, peas, stock, tomato puree, cumin and paprika. Season with somepepper and stir well. Bring up to the boil, then remove from the heat.
4. Arrange the sliced potatoes in an overlapping layer to cover the surface of the lamb mixture. Cover andbake for 1 hours, removing the lid for the final 30 minutes to brown the potatoes.
Tip 1: Dried red lentils don't have to be pre-cooked as they soon become tender.
Tip 2: The cumin and paprika add extra flavour and spiciness, though you could leave them out if youprefer.
Nutritional information:Per portion (i.e. recipe)
406kcals / 1699kJ
28g protein
14g fat of which 6g saturates
44g carbohydrate of which 11g sugars
7g dietary fibre
111mg sodium
0.3g salt
www.nhs.uk/Change4Life
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Sunday roast
Everyone thinks a roast takes a lot of effort -but this recipe proves how simple it can be.
Why not make it at the weekend and invitefriends and family round to enjoy your efforts?
Serves: 6 adultsPreparation time: 20 minsCooking time: 1 hrs
Ingredients
1 whole 2kg chicken
1.2kg potatoes peeled and quartered
1 tbsp vegetable oil
4 carrots sliced
2 leeks sliced
savoy cabbage
150g frozen peas
4 tsp reduced salt gravy granules
Method
1. Preheat the oven to 190C, fan 170C, gas mark 5.
2. Put the chicken into a large roasting tin and roast in the centre of the oven for 1 hours.
3. Put the potatoes into a separate roasting tin and add the oil. Toss to coat, then roast on the oven shelfabove the chicken for 1 hour, turning after 30 minutes.
4. Start to cook the vegetables when the chicken is almost done. The carrots will take 10-15 minutes. Theleeks, cabbage and peas will take 5-8 minutes when cooked together in a covered saucepan with a smallamount of boiling water.
5. Check that the chicken is completely cooked by piercing the thickest part of the leg with a sharp knife orskewer - the juices should run clear. Transfer to a carving board and cover with foil, allowing the chicken torest for 10 minutes before carving.
6. Make the gravy according to pack instructions.
7. Serve 150g chicken per portion, without skin. Serve with the roast potatoes, vegetables and gravy.
Tip 1: To add extra flavour, stuff the cavity of the chicken with half an onion, half a lemon or a few garlic
cloves.Tip 2: Serve plenty of vegetables, as they're low in calories and fat, though avoid adding butter or salt.
Tip 3: Use the leftover chicken in the 10-minute chicken noodle soup recipe.
Nutritional information:Per portion (i.e. 1/6 recipe)
525kcals / 2197kJ
52g protein
15.5g fat of which 5g saturates
48g carbohydrate of which 14g sugars
11g dietary fibre
196mg sodium
0.5g salt
www.nhs.uk/Change4Life