Eating healthy meals within a budget is achievable! Set aside time to cook at home and freeze leftovers for days when you don’t feel like cooking. The average price for the following meals range from less than £5 to just over £10. Lets get cooking!
Baked pesto coated salmon
Salmon is a great source of protein and essential fatty acids.RELATED: RECOMMENDED PLANS FOR YOU
Preparation time 10 minutes. Cooking time 30 minutes
– Fillet of salmon
– Wholegrain rice
– crushed garlic
– broccoli florets
Method: (preheat the oven to 180 degrees)
1. Place the chilled salmon onto a baking tray and spread the pesto across the top in an even layer. Place into the preheated oven and bake for 30 minutes, Fish should be flaky once ready
2. Whilst the salmon is baking, prepare the wholegrain rice as per the instructions on the bag. Once the rice is cooked, stir through some crushed garlic- a little goes a long way here. Leave the rice on the heat to infuse the garlic through the rice.
3. Steam the broccoli florets to retain their nutrient content.
4. serve immediately and enjoy
Average price for this meal- £6 for two servings
Loaded stir fry
This stir fry is full of nutritious vegetables. The chickpeas add a vegetarian source of protein if you want a vegetarian option. The beef strips are optional.
Preparation time- 10 minutes. Cooking time- 15 minutes.
– Mixed peppers (yellow, red and orange)
– asparagus (fresh)
– Broccoli and cauliflower florets
– onion- diced
– chickpeas (boxed or tinned)
– bean sprouts
– carrots- sliced
– beef strips- pre cooked – optional
– Tablespoon Olive oil
1. Prepare the vegetables by slicing and dicing to your preference.
2. If beef strips are being included, pre cook the strips so they are ready to add at a later stage
3. Heat olive oil in a wok and add a tablespoon of water to keep the temperature controlled.
4. Add the vegetables. The order will depend on which vegetables you prefer better cooked than others. Add the chickpeas (drained) and the beef strips if you want the non vegetarian version.
5. Serve and enjoy.
Average price is £8 for four servings
Home made chicken curry
Curry is often viewed as a naughty treat, it doesn’t have to be! Curry can be enjoyed in a healthy way when made at home so you know what’s going into it.
Preparation time- 10 minutes. Cooking time 45 minutes.
– 2 tbs tikka masala curry paste
– 150g Greek yoghurt
– 2 free range chicken breasts
– 1 onion chopped
– Tin of tomatoes
– 200ml coconut milk (can be tinned)
– Wholegrain rice
Method: (oven 200 degrees)
1. Make the chicken marinade- mix 1tbs curry paste, yoghurt and chicken. Leave to stand for 10 minutes
2. Put the marinated chicken onto a baking tray and bake for 10 minutes
3. Make the sauce- heat 1tbs curry paste, add the diced onions and heat gently. Add the tomatoes and bring to the boil. Add the cooked chicken and cook over a low heat until chicken is cooked through.
4. Prepare the wholegrain rice and serve
Average price £10 for 2 servings
Tomato and basil soup (with a kick)
Tomato soup is a fall favourite. Making this soup yourself means it is very low in sugar (unlike most canned tomato soups).
Preparation time- 15 minutes. Cooking time- 40 minutes.
– 1 tablespoon olive oil
– 1 onion- finely chopped
– 2 cloves of garlic- peeled and crushed
– pinch of dried chilly flakes- optional
– 400g plum tinned tomatoes
– Salt and pepper, basil
– 50ml Crème Fraiche
1. Heat the oil in a pan, brown the onions and garlic and add the chilli (optional)
2. Add the tomatoes plus two tins of water
3. Season to taste and bring to the boil, reduce to a simmer for 30 minutes
4. Add the basil and crème Fraiche and whizz in the blender
5. Garlic bread can be made to accompany this dish if required
Average price- less than £5 for 4 servings
Prawn risotto with grilled asparagus
Prawns are an excellent source of minerals and essential fats.
Preparation time- 10 minutes. Cooking time 30-40 minutes.
– Olive oil
– half an onion – finely chopped
– 1 clove of garlic peeled and diced
– 150g Risotto rice
– 75ml white wine
– 750ml vegetable stock (can be liquid or made with stock cubes)
– 150g peeled cooked prawns
– 50ml Crème Fraiche
– Salt, pepper
1. Prepare asparagus in a baking dish with butter and garlic and cover, place in the oven at 180 degrees for around 15 minutes
2. Heat the oil in a pan and gently brown the onion and garlic. Add the rice and continue frying for 2 minutes.
3. Add the wine and continue stirring until all is absorbed. Slowly add the stock, a spoonful at a time, waiting until the liquid is absorbed before adding the next spoonful. Stir regularly for 10-15 minutes
4. Once the risotto is fluffy and soft, add the prawns and crème Fraiche
5. Leave the pan on the heat until the rice is soft but not overcooked
Average price- £11 for two servings