Recipes for the “Sunday” program 7.30pm on TV ONE - Screening March 22nd 2009

This menu is an example of a weeks family meals. The dishes are tasty, not too spicy but a bit interesting too. The total cost for the main courses is $69.20.

I was asked to demonstrate a weeks menu plan, during the filming of a segment on cost saving. With no prior warning I scribbled down a weeks worth of meals bearing in mind possible dinner guests one night and a quick meal for one week night (sports practice). Having scribbled this out for the crew they then asked if I would shop for and make the recipes to see what this weeks suggested meals would cost.

You can appreciate that it was a lot of cooking on a very hot day but well worth the effort.

This menu was not devised by a dietician nor did I think long and hard about the dishes ( I was in the “I like spicy” zone at the time), so I am aware that the next week would need to include a red meat dish and a fish dish.

The costs below do not  include side dishes. I would serve seasonal vegetables or salads with all of these recipes but as a kicking off point for your money saving menus these are good ones.

I planned to serve the two curries together with rice as both are quick and easy to make.– ½ my household likes the lentil one best, the other half likes the chickpea one best. They both make a large quantity so the leftovers go into the samosas which we all like, freeze well, and can be heated by Rich for lunch at work. When you do this, get the lentil one started as it can be simmering while you make the second one. Both of these are great recipes for students or flatters too so parents, pass them on!

Quesadillas are popular in our house as a snacky light meal – we might have these when someone else has a take away.
Our pizza’s are much healthier than a bought one and much nicer so pizza is weeknight food not treat food.

I shopped at the supermarket – countdown for all the staples using house brands as always including cheese, butter, olive oil and pastry. Meat came from the Aussie Butcher and fruit and veg from Simply Fresh who are a fruit and veg shop. Prices vary so these are a guide only but were acurate at time of writing and are in N.Z. dollars.

Spaghetti with chicken, lemon and parmesan

This is light and lemony and absolutely gorgeous.

Adjust the flavours by tasting before you serve – more lemon? add a squeeze …
This type of  recipe is a great  way you can  make a little meat go a long way.
The parmesan is a luxury ingredient but the dish is good enough for guests so the little bit of luxury is used to great effect – parmesan is a “super flavour” it intensifies other flavours in the dish.

Cost to make: $13.64
Serves 6

1 pkt dried spaghetti
2 boneless chicken breasts - shredded
Parmesan cheese
Parsley
Lemon juice and zest
A knob of butter
Some of the starchy water the pasta was cooked in

Cook the pasta till al dente, for fresh pasta allow around 3 minutes in boiling salted water.

Drain the pasta, reserving ½ cup of the starchy cooking water. Return the pasta to the pan and toss in the shredded  chicken, zest and juice of the lemon and chopped parley and toss through the pasta.

Add  the knob of butter, some grated parmesan and a splash of the water and toss again, dressing the pasta. Adjust the flavour by adding more lemon or parmesan. If it’s a little dry add more of the starchy water.

Serve immediately with a salad or steamed vegetables on the side.

Easy Bean Quesadilla’s

Quesadilla’s are really filling and they’re easy enough for beginners to make.

Make them up and keep warm in the oven till needed or like us you can hang around the kitchen slicing them up and wolfing them down as soon as they leave the pan.

This quantity should serve 4-6 with salad.

Cost to make: $8.40

12 flour tortilla’s
1 cup grated cheese – optional
1 can chilli beans

Process a tin of chilli beans in a food processor, alternatively you can mash them by hand.

Preheat a frying pan or stove top grill. Spray a tortillas lightly on one side with cooking spray. Spread with chilli mixture and a little grated cheese if using and place spray side down on grill plate. Spray a second tortilla and place on top with the spray side facing up so when you turn the Quesadilla over the spray makes it go brown and crispy without sticking.

When brown and slightly crispy use a spatula to turn it over and cook on the other side. Cut into wedges and serve with a salad.

Lentil and sweet potato curry

This is a super easy store cupboard curry

Like a thick chunky daal, its real comfort food.  Like many comfort foods it doesn’t look prett,y but it tastes good and can be easily dressed up with some fresh herbs or a handful of cashews. You can also serve it wrapped in filo pastry as a samosa.

Cost to make $6.02

Serves 6
1 onion peeled and chopped
3 fat cloves garlic crushed
2 tsp oil
2 cups green or brown lentils
2 cups kumara or sweet potato peeled and diced
2 tbsp curry powder
½ tbsp cumin
1 ½ litres chicken or vegetable stock
Salt and pepper to season
Fresh herbs to garnish

Heat the oil in a large pan and add the onions and garlic, cooking gently till soft. While the onions are cooking pick over the lentils removing any shrivelled or otherwise yucky bits.

Add the spices to the pan and stir then mix in the stock and the lentils. Bring to a simmer and add the prepared sweet potatoes. Simmer until the liquid is absorbed and the vegetables are tender 25-35 minutes. Adjust the seasoning adding salt and pepper as needed.

Serve with rice and chopped herbs such as mint, parsley or coriander.

Potato and chickpea curry

This easy curry is good on its own, as a side dish or as a base to which you add other things,
 
Chicken, other vegetables, nuts, … This also makes a good samosa in filo or puff pastry.

Cost to make: $6.50

Serves 4-6
4 medium potatoes peeled and cubed
1 large onion chopped
2 fat cloves garlic crushed
1 tbsp oil
1 tsp fresh ginger
½ tsp yellow mustard seeds
1 tsp cumin seeds
½ tsp chilli
½ tsp turmeric
1 tsp coriander
1 tsp cumin
1 tbsp brown sugar
1 400g can chopped tomatoes or equivalent quantity fresh tomatoes peeled and chopped
1 can or 1 ½ cups chick peas
250 ml water
Fresh coriander to garnish

Place potatoes in a pan of salted water and simmer for 5 minutes. While the potatoes are cooking, heat the oil and add the mustard seeds and cumin seeds, cover the pan and cook until the seeds are popping, reduce the heat and add the onions and garlic, cooking gently until soft.
Stir in the drained potatoes, all the spices and ginger and dry fry for a minute or two. Add the tinned tomatoes and the cup of water and simmer until the sauce begins to thicken. Stir in the chick peas and cook until heated through.
If the curry becomes too dry add more water, if too wet turn up the heat a little to reduce the liquid. Taste and adjust the seasoning adding more chilli if you prefer a hotter curry. Serve with rice.

Spiced vegetable and bean samosa’s

I combine the left overs from both the above curry recipes, mixing them together and adjusting the seasoning if required.

Costs $4.17
Left over curry as above

16 sheets Filo pastry
¼ olive oil – you may not use it all
Chutney to serve

Preheat the oven to 190° (375 F)
Take a sheet of Filo (Keep remaining sheets covered with a piece of baking paper and a damp tea towel). Place the filo on a clean dry bench, brush it very lightly with oil and fold over 1/3 long wise, fold over again to make a strip with 3 layers.

Scoop a heaped dessertspoonful of curry mixture and compact it with your hand. Place the scoop of mixture at one end. Take the left hand corner and fold over the mixture to form a triangle. Now take the right hand corner and fold straight up to form another triangle. Continue to fold corner to corner.

If the “Samosa fold” is giving you a migraine, fold the filo pastry in half longwise and with the filling at one end tuck in the sides and rolling the parcel over finishing with the seam underneath.

Place onto a greased baking tray (spray with cooking spray) and bake for 10-15 minutes until golden and crispy. Serve with chutney and a salad or green vegetables.

Pizza with salami

Use this as a foundation recipe and add other toppings if you have them, olives, capsicum, ham, sausage ...

Cost to make: $8.50

For the base
2 heaped cups of plain flour
1 tbsp oil
1 tsp sugar
½ tsp salt
1 sachet instant yeast
1 cup warm water

For the topping
Salami – I buy sliced salami when on special
120g (5 oz) edam cheese grated
1 onion chopped
Pinch of oregano
½ cup tomato paste
½ cup chutney
2 carrots grated and squeezed to release moisture
2 courgettes grated and squeezed to release moisture

Preheat the oven to 200° (400 F)
In a large bowl combine the flour, sugar, salt, yeast, oil and milk and water. Mix to form a dough then need on a floured bench for around 5 minutes till smooth, springy and elastic. Dust the dough with flour as required during kneading.

Place the dough into a clean greased bowl and cover with greased cling flim, place the dough into a microwave and heat on low power for 1 minute, rest for 10 minutes then repeat.
While the dough is rising assemble the toppings.

When the dough is doubled in size punch it down, and roll out - if you like a thin crust you can roll it thin. slip onto a baking tray.

Mix the tomato paste and chutney together and spread on to the base. Sprinkle on the chopped onion, oregano and grated vegetables. Top with grated cheese and slices of salami.
Allow the dough to rise a little then bake in the pre heated oven for 20 minutes or until the dough is golden and the topping piping hot.

Spicy sausage frittata

Frittata is a chunky, filling, savory pancake made with eggs and vegetables.

It’s easy and quick to prepare, and a great way of using up leftovers.  Try my simple one for starters then create your own variations.

Cost to make: $7.45

8 eggs
4 medium potatoes
2 tablespoons of oil
1 bunch of spring onions chopped or 1 brown onion chopped
1-2 spicy smoked sausages, cut lengthways then sliced (I use Verkerks Chorizo)
A pinch of dried chilli flakes
A handful of chopped fresh parsley
 
Scrub the potatoes, cut into 2 cm cubes and boil in salted water until just cooked. Drain and return to the element for a few seconds to dry out. Heat one tablespoon of the oil in a non stick frying pan and fry the potato cubes, onions and spicy sausage for 2- 3 minutes, stirring frequently.

Break the eggs into a bowl, add the dried chilli flakes, salt, pepper and parsley and whisk together. Add the remaining oil to the pan and then pour in the egg mixture.

Reduce the heat to low, and cook gently for about 5-10 minutes. While the frittata is cooking heat the grill. When it is well set around the edges, carefully place the pan under the grill.
          Taking care not to melt the handle of your pan, finish cooking the frittata. It should be completely set, and light golden in colour. Serve warm with salad or serve cold in the lunch boxes.

Cooks tips:
You can include other cooked vegetables, such as roasted pumpkin, or char-grilled capsicum, even some sweet corn or cooked spinach. Other good additions are those little left over bits of bacon or sausage, or any gourmet goodies such as sundried tomatoes or artichokes that might be languishing in your fridge, even a few handfuls of grated cheese.

Egg tip:
Egg white brushed between layers of filo pastry will give a crispy result and none of the fat of butter.

Sweet and sour pork stir-fry
This take out favourite is really easy and quick to make. I like it because it is pretty price stable all year round.

You can add other vegetables if you like or substitute chicken for the pork.

Cost to make: $11.33

350 g (12 oz) lean pork thinly sliced – use schnitzel or steaks
½ tbsp sesame oil
1 red capsicum cut in chunks
1 onion coarsely chopped
1 tsp grated ginger
1 carrot peeled and thinly sliced
1 425 g (14 oz) can baby corn
1 can of pineapple pieces in juice – around 400 -425 g (14 0z) can
1 ½ tbsp brown sugar
1 tbsp dark soy sauce
1 ½ tbsp white vinegar
1 ½ tbsp tomato sauce
1 tbsp corn flour
A handful of toasted cashews – optional

Heat the oil in a wok, add the sliced pork and toss till sealed. Add the onion, capsicum and carrot and stir fry for around 5 minutes.

While the vegetables are cooking drain the pineapple reserving half a cup of the juice.  Add the ginger, pineapple juice, soy sauce, vinegar, tomato sauce and brown sugar to the pan, cover and simmer for 5-10 minutes, stirring frequently until the vegetables become tender crisp. 

Stir in the baby corn and when heated through dissolve the corn flour in a tablespoon of cold water, Stir into the sauce to thicken then add the pineapple and cashews if using. Serve with rice or noodles if desired.

Tarte Tatin

This simple yet impressive dessert is one of my absolute favourites.

A scoop of vanilla ice cream is the perfect accompaniment although whipped cream is also good, or pouring cream,  Isabella says custard… its up to you.
You will need a shallow pan that can go from the stove top to the oven, with a diameter of around 27 cm (10 ½ inches) A heavy skillet or frying pan works well.

Cost to make $3.19

A  400g  (14 oz) block of frozen puff pastry- defrosted
3-4 medium apples, peeled and cut into thick slices
1 cup caster sugar
¼ cup water
45 g (2 ½ oz) butter cut in pieces

Preheat oven to 210° (400 F)

Pour the water and sugar into the pan and give it a good stir before placing it on the heat, this will start the sugar dissolving.
Simmer over a moderate heat until the sugar is melted (around 5 minutes), giving the pan an occasional swirl. Do not actively stir once the pan is on the heat, as this encourages sugar crystals to form.  If sugar crystals do form around the edge of the pan, dip a pastry brush in water and run it around the inside edge of the pan to dissolve the crystals.

Continue to cook the syrup until it begins to turn golden in colour. Add the butter and gently swirl it in.  Continue cooking until the syrup is a rich caramel colour.
While the syrup is cooking, roll out the pastry to a circle the same diameter as the pan and keep chilled until required.

When the syrup is the right colour, remove the pan from the heat and arrange the prepared apple slices.  Working in circles starting from the middle, and taking care not to burn your fingertips, place the slices in the caramel so they are over lapping.
Cover the apples and caramel completely with the prepared pastry, carefully tucking it in around the edges so it encloses the filling.

Place the pan in the oven and bake for 25-35 minutes, until the pastry is golden and crispy.

Remove from the oven and set aside to cool for 15 minutes.

Run a sharp knife around the edge to loosen the pastry, then place a heatproof platter completely over the top. Taking great care not to spill hot caramel on yourself, quickly invert the tart onto the platter. Pour any remaining caramel over the top and replace any apple slices that remained in the pan.
Serve warm.

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