Week 3 Recipe Ideas

Week 3 
You should spend aproximatly £14

You'll need to buy:

5 small tomatoes (75g each) 1 small courgette (165g)
1 medium red onion (185g)
2 medium new potatoes (70g each)

1 of pack little gem lettuce
1 x 300g pack of cherry tomatoes
160g of loose large seasonal mushrooms

Check you have some:

garlic 

You'll need to buy:

1 x 300g pack of skinless chicken breasts
1 x 240g pack of salmon fillets

You'll need to buy:

1 x 100g pack of goat's cheese

Check you have at least:

15ml of milk
3 free range medium eggs

Check you have at least:

50g of couscous
90g of linguine pasta

Check you have some:

chicken stock dried mixed herbs mild chilli powder dried rosemary ground coriander dried thyme ground ginger ground cinnamon

Check you have at least:

5g of green pesto

Check you have some:

tomato puree
white wine vinegar olive oil
lemon juice Worcestershire sauce honey
raisins

You'll need to buy:

1 x item ciabatta roll, or similar 

Day 1 -Pesto Salmon with Roasted Tomatoes and Potatoes
Roasted salmon, potato and tomato with a pesto dressing.

Preparation time: Cooking time: Oven temperature: Cost per person: Difficulty:

5 minutes 30 minutes 160 deg £2.48 Easy

1. Preheat the oven. Drizzle the tomato with 1 tsp oil and season with salt and pepper. Place on a baking tray and roast in the oven.
2. Meanwhile, parboil the potato in lightly salted boiling water for 6 minutes.
3. Turn the oven up to 200[deg]C. Season the potato with salt and pepper, add to the baking tray and roast for 10 minutes. Add the salmon to the baking tray and roast for another 8-10 minutes, or until the salmon begins to flake.
4. Meanwhile, for the dressing, mix together the pesto, lemon juice and remaining oil.
5. Drizzle the dressing over the salmon and potato and serve with the roasted tomato.

1 salmon fillet
2x medium new potatoes, quartered 4x small tomatoes, quartered
1 tsp pesto
2 tsp olive oil
1/4 tsp lemon juice

Day 2 -Salmon Linguine

Linguine tossed with salmon, lemon and black pepper.

Preparation time: Cooking time: Cost per person: Difficulty:
1 salmon fillet
90g of linguine pasta 1 tsp lemon juice

5 minutes 15 minutes £1.84 Easy

1. Preheat the grill. Place the salmon on a baking tray and season with salt and pepper. Grill for 10-15 minutes, or until the salmon begins to flake.
2. Meanwhile, cook the linguine according to the packet instructions.
3. Flake the salmon into the linguine, add the lemon juice and season with salt and pepper to taste. Toss together and serve immediately.

Day 3 -Goat's Cheese Omelette with Salad
Goat's cheese and red onion omelette served with a simple side salad.
Comments:
Hint: Tear the leaves off the baby gem lettuce instead of cutting the lettuce so that it will keep fresh for longer.

Preparation time: Cooking time: Cost per person: Difficulty:

5 minutes 10 minutes £1.79 Easy

1. To make the dressing, mix together 1 tbsp oil and vinegar. Season with salt and pepper and set aside.
   
2. Mix together the eggs, milk and mixed herbs. Season with salt and pepper.
   
3. Heat the remaining oil in a frying pan and cook the onion for 3-4 minutes, or until soft. Remove and set aside. Pour in the egg mixture and stir gently to even it out. As the egg starts to cook, draw the edges into the centre with a fork or spatula so the uncooked egg runs underneath.
   
4. Add the goat's cheese and red onion to one side of the omelette. Cook for another minute, or until cooked through, then fold the omelette in half over the filling.
   Slide onto a plate.
   
5. Toss the lettuce leaves with the cherry tomatoes and dressing and serve alongside the omelette.
   

50g goat's cheese, crumbled
1/4 medium red onion, sliced
100g cherry tomatoes, halved
2/3 of little gem lettuce, leaves roughly torn 2 free range medium eggs
1 tbsp milk
1 1/2 tbsp olive oil
1 tsp white wine vinegar 1/2 tsp dried mixed herbs

Day 4 -Chicken Tagine with Couscous
Tagine with chicken, courgette, tomato and raisins served over couscous.

Preparation time: Cooking time: Cost per person: Difficulty:

5 minutes 20 minutes £1.40 Easy

1. Heat the oil in a frying pan and fry the chicken for 4-5 minutes, or until lightly browned. Add the onion and cook, covered, for 2-3 minutes, or until soft. Add the ginger, coriander, cinnamon and chilli powder and fry for 1 minute.
2. Add the courgette, tomato and raisins to the pan. Pour in 100 ml stock, season with salt and pepper and cook for 10 minutes, or until the vegetables are tender. Top up with a little extra stock, if required.
3. Meanwhile, prepare the couscous according to the packet instructions with the remaining stock and season to taste with salt and pepper.
4. To serve, simply spoon the chicken tagine over the cooked couscous.

1/2 medium red onion, chopped 2/3 small courgette, chopped
100g chicken breast, diced
1x small tomato, coarsely chopped 50g of couscous
1 tsp olive oil
1 tsp raisins
1/4 tsp ground ginger 1/2 tsp mild chilli powder 1/2 tsp ground cinnamon 1/2 tsp ground coriander 200ml chicken stock

Day 5 -Chicken Skewers
Skewers with chicken, courgette and cherry tomato served with a simple salad.
Comments:
Note: Wooden or metal skewers are needed for this recipe. Packs of skewers can be bought in most supermarkets. However these kebabs can still be made loose without the skewers in a deep baking tray. If using wooden skewers it's a good idea to soak them in cold
water before using to stop them from burning. Remember to always keep an eye on them while grilling. Hint: Tear the leaves off the
baby gem lettuce instead of cutting the lettuce so that it will keep fresh for longer.

Preparation time: Cooking time: Cost per person: Difficulty:

10 minutes 20 minutes £1.50 Easy

1. To make the marinade, mix together the tomato puree, honey, Worcestershire sauce, and rosemary. Season with salt and pepper. Add the chicken, coat thoroughly and set aside to marinate for up to an hour, or as long as possible.
2. Preheat the grill. Thread the chicken, cherry tomato and courgette onto the skewers, alternating the ingredients. Place in a deep baking tray and grill, turning frequently, for 15 minutes, or until cooked.
3. Meanwhile, to make the dressing, mix together the oil, vinegar and lemon juice. Season with salt and pepper and set aside.
4. Toss the lettuce together with the dressing. Serve the skewers with the tossed salad.

100g of cherry tomatoes
2/3 of little gem lettuce, leaves roughly torn 1/3 small courgette, cut into cm cubes 100g chicken breast, cut into 2 cm cubes
1 tbsp olive oil
1 tsp white wine vinegar
2 tsp tomato puree
1 tsp honey
1 tsp Worcestershire sauce
1/2 tsp dried rosemary
1 tsp lemon juice

Day 6 -Warm Chicken and Goat's Cheese Salad
Grilled chicken and goat's cheese with cherry tomatoes and onion served on a bed of lettuce.
Comments:
Hint: Tear the leaves off the baby gem lettuce instead of cutting the lettuce so that it will keep fresh for longer.

Preparation time: Cooking time: Cost per person: Difficulty:

5 minutes 15 minutes £2.25 Easy

1. Preheat the grill. Place the chicken, tomato and onion on a baking tray. Drizzle with 1 tsp oil and season with salt and pepper. Grill for 10 minutes, or until the chicken is fully cooked.
2. Meanwhile, to make the salad dressing, mix together the remaining oil, vinegar and season with salt and pepper. Set aside.
3. Towards the end of the grilling time, add the goat's cheese and grill for 1-2 minutes, or until the top is toasted.
4. Toss the lettuce, grilled chicken, tomato and onion with the dressing and top with the grilled goat's cheese.

50g goat's cheese, sliced
1/4 medium red onion, quartered
100g cherry tomatoes, halved
2/3 of little gem lettuce, leaves roughly torn 100g chicken breast, cut into strips
4 tsp olive oil
1 tsp white wine vinegar

Day 7 -Garlic Bread with Sauteed Thyme Mushrooms
Garlic bread topped with tender thyme mushrooms and a poached egg.

Preparation time: Cooking time: Cost per person: Difficulty:
160g of large seasonal mushrooms, thinly sliced 1 ciabatta roll, or similar, cut into 3 slices
1 free range medium eggs
1/2 small garlic clove, finely chopped
1/2 tsp dried thyme
1 tsp white wine vinegar 2 tbsp olive oil

5 minutes 1. Heat the oil in a frying pan and fry the mushrooms and thyme for 4-5 minutes, or 10 minutes until the mushrooms are tender. Season with salt and pepper.
£1.43
Easy

2. Meanwhile, for the poached egg, bring a pan of water to the boil. Add the vinegar and gently swirl the water around the pan to make a whirlpool. Crack the egg into the middle of the whirlpool and simmer for four minutes. Carefully remove the egg with a slotted spoon.
3. Preheat the grill. Place the bread slices under the grill for 1-2 minutes, until lightly browned on both sides. Gently rub the garlic over the toasted bread. (Raw garlic is very strong, don't overdo it.) Discard the remainder of the garlic
clove.
4. To serve, simply place the garlic bread on a plate, spoon over the mushrooms and top with the poached egg.