cheap chips a pocket Guide to life in a kitchen

a

pocket Guide

to life in a

kitchen

cheap

cheap

p

p

a

pocket Guide

Contents

Page 1 Foreword

2 Tips on Eating on a Budget 4 Essential Cooking Kit 4 Store Cupboard 5 Measurement

6 Eating Tips – Staying Healthy! 8 Don’t get ill - tips to stay well! 9 Cooking terms

Recipes

Page

10 Vegetarian Chilli 11 Quorn Goulash 12 Spicy Sausage Pasta 13 Quick Bolognese 14 Bangers & Mash

15 Bacon, Potato & Leek Omelette 16 Stir-fried vegetables 17 Beany Pasta

18 Chilli Beans in Pitta Bread 19 Tuna, Sweet corn & Pasta 20 Roasted Vegetables & Cous Cous 21 Sweetcorn & cheese-filled

tomatoes 22 Fried Rice 22 Sweet ‘n’ Sour

23 Bacon Bean & Noodle Soup 23 Eggy Bread Sandwiches Key

£ - Cheaper than chips! £0 - £1.50 ££ - Cheap as chips!

£1.51 - £2.50 £££ - Splashing Out! Fish & chips! £2.51

foreword

After chatting to new students, we have become aware that there is a real need for cheap and easy recipes for people that have never cooked before coming to Uni, and for those students with families who are cooking meals on a tight budget.

This booklet is intended to help students eat well and cheaply, as well as helping those who maybe haven’t cooked much before to be safe in the kitchen. Being a student is extremely demanding and one of the aims of the book is to help those who are busy studying to keep themselves fit and healthy, while living on a budget. There are clear explanations of each recipe, so whether you have no clue and are very inexperienced, or think you may well be the next best thing to hit the cookery world, you should find a recipe to suit you!

This booklet has been written by two graduates and two mothers, all of whom had to start somewhere! There is a handy section for absolute beginners, explaining all the cooking terms used, and there are further pages with advice on staying healthy and making your money stretch further.

All of these recipes can be altered to suit individual tastes, and can be cooked quickly with the minimum of fuss and effort! The recipes are all for main meals and we suggest you to eat a piece of fruit after each meal to help you get the recommended five portions of fruit and vegetables a day.

Hope you enjoy trying out the recipes and more importantly eating them!

tips

on

eating

on

a

_budget

Shopping at supermarkets (in Chelmsford alone there is an Asda, 2 Tescos and a Sainsburys) is a good way to keep food costs down, as they are often cheaper than smaller local convenience stores and tend to sell their own branded foods at very low prices. Also try shopping at the local market, especially for fruit and vegetables as you can often buy these at very low prices.

Look out also for offers such as ‘buy one get one free’ (especially good when it comes to essentials). Buying in bulk can work out cheaper (if you have the storage room) and you could plan your meals around such offers. Think about going shopping with a friend (or friends) and sharing the costs on some offers, or on travel costs if you are unable to walk or travel by bus. Plus you’ll have the bonus of some company!

Most large supermarkets have loyalty cards which can mean money off your bills once enough points have been gained.

Always check out the reduced shelf – what’s on offer may make you a tasty meal for that day, or something you’ll be able to freeze for another time. A good tip, when it comes to food shopping, is to stick to only going weekly (or perhaps monthly).That way, you can manage your money better by just spending the set amount you’ve allocated for food, and you won’t get tempted to spend more when you only go to the shops for that pint of milk or loaf of bread.

Don’t shop when hungry as ‘yummy’ but expensive cakes can find their way into your basket.

Try not to waste food, by freezing what you can. Bread freezes well and this is useful as a loaf can go stale before it has been finished. Single wrap slices to freeze - that way you won’t run out and it’ll still be fresh-tasting when you fancy a piece of toast, later in the week!

Think about what you buy and what you can cook – it is much cheaper to make your own meals, as opposed to buying them ready made (they often taste nicer and are healthier too!).

If you find that you make too much of one dish for a single meal, freeze the rest and have it another time. It’s then the convenience of a freezer meal with the added benefits of being paid for already, and tasting good! Some things can be cooked from frozen.

Invest in a student cookbook – great for recipes using simple ingredients. Rice, pasta & noodles are cheap, filling and have a long shelf life. Use these ingredients as a filling base for your main meals. Pulses such as lentils, beans and chickpeas are cheap and healthy, and make a change from meat or fish. Planning your meals each week is a good idea as then you’ll know what it’s going to cost, and you won’t be tempted to buy anything else within that week that you don’t need.

Eating out is an enjoyable and sociable experience but can also be very costly. Think of a meal out as an occasional ‘treat’ and not something for every day. However, many pubs and restaurants have good deals so keep an eye out for these and make the most of them when you do want a meal out.

Think carefully about the costs of takeaways –they may be convenient but are a huge money eater. It’s normal to get the munchies after a night out, but rather than pay for that kebab and chips, why not have something tasty to eat at home. Check out the recipes for ideas that might work for you!

If you’re going to be away from your home during lunchtime, consider making your lunch and taking it with you – home made sandwiches are much cheaper than those you can buy.

Drinks can also be a hidden money eater – its amazing how the cost of those coffees and soft drinks can add up. Take your drinks with you to Uni and save some more money – after all, even small amounts soon add up!

essential

cooking

_kit

• 2 Saucepans - 1 medium & 1 small • Frying pan or wok

• Wooden spoon or large stainless steel spoon. • Tin opener • Grater • Vegetable knife • Sharp knife • Colander • Chopping board • Measuring jug

• Measuring spoons (or at least a tablespoon) • Food Scales • Mixing bowl • Microwaveable bowl

store

cupboard

These are handy things to have in your cupboard.

Start with a few basic items and then add a couple of bits each week.

Pasta (500g) Rice (1kg) Sugar (500g) Tea bags (x80) Coffee (100g) Black pepper (50g) Salt(750g) Mixed herbs (14g) Paprika (43g) Vegetable oil (1litre) Cous cous (500g) Gravy mix (170g) Tomato puree (200g) Stock cubes (x10) Tin of tomatoes (400g) Tin of baked beans (420g)

measurements

Handy measurement guides

• 1 teaspoon = 5ml • 3 teaspoons (tsp) = 1 tablespoon (tbsp) = 15 ml • 1 cup

= 8 fluid ounces (fl oz) = 16 tablespoons (tbsp) • 1 pint = 570ml • 2 tablespoons (tbsp) = 1 fluid ounce • 1 ounce = 30g

= a heaped tablespoon of flour, sugar, oatmeal, breadcrumbs or grated cheese

Always remember to double check any recipes. There is a big difference between fluid ounces which is a volume measurement and dry ounces which is a weight measurement.

Starchy

carbohydrates

form an important part of a balanced diet, so try to base each meal on a starchy food. Conveniently these foods are often cheap! Starchy foods are:

• Porridge oats– Make porridge with water or milk – a great breakfast or snack for any time of the day! Add some fruit for added goodness! • Bread– Wholemeal is better than

white as it’s more filling and nutritious.

• Potatoes– They are very versatile as can be cooked in many different ways – steamed, roasted, jacket, chips, mash, etc.

• Rice– Brown rice is better for you than white, although it does take longer to cook. Rice makes a great accompaniment to curry and chilli dishes, plus also used to make risottos and as a sweet for rice pudding.

• Pasta– This is an easy to cook, cheap, low fat food & handy as you can experiment with it by trying different sauces and meats and/or vegetables. An everyday favourite pasta meal is spaghetti bolognaise.

~~•~~

To maintain a healthy diet you should aim to eat at least five portions of

fruit

and

vegetables

a day, whether it’s fresh, frozen, tinned, dried, or juiced (though no matter how much juice you drink, that does only count as one portion). Buying frozen vegetables is economical, plus you don’t have any waste as can just take out what you need. Our suggestions for great and easy ways to increase your intake of fruit and vegetables are:

• Tinned tomatoes– Great for using as the base for sauces.

• Carrots– Everyday favourite! Have them in meals or as a side portion. • Onions– Really cheap and adds

flavour to dishes.

• Peas– Best bought frozen and very quick to cook. Have them in meals or as a side portion.

• Apples– There’s a large variety of apples to try and they are great as a snack.

• Fruit Juice– Go for the

concentrated juice, it’s much cheaper than the chilled stuff, but still has great taste.

~~•~~

Protein

is another important element to a healthy diet. Sources of protein include:

• Chicken– A relatively cheap, white meat which can be used in many dishes as a main ingredient. If you don’t like meat or want to try a meat-free alternative, use Quorn - which is very healthy and a great source of protein and other nutrients. • Baked beans– The classic student

food! Beans on toast makes a great snack or meal, especially nice with grated cheese on top! Try baked beans with a jacket potato to make a filling meal.

• Pulses– Beans and lentils are cheap and a great source for nutrients. Not just for vegetarians either!

• Eggs– Versatile and easy to cook – have them boiled, scrambled, poached, fried (though not too often!), in a sandwich, on a jacket potato, in salad, etc.

• Canned fish– Another great source of protein and Omega-3 fatty acids. Also, as it’s tinned it keeps for ages. • Milk– Not only a source of protein but also a very important source of calcium and vitamins too. Drink it on its own, and go for semi-skimmed or skimmed milk as the lower fat options.

SALT- Only 6g of salt per day (watch out for “sodium content” as 1g of sodium is equivalent to 2.5g of salt)

SUGARS Watch out for: Sucrose Glucose Fructose Maltose Dextrose -Fruit Syrup - Molasses - Maltodextrin

• Be clean! Wash your hands before cooking your meals, and make sure the work surfaces are clean by spraying some anti-bacterial spray and wiping clean with a clean cloth. • Leftover takeaways – if you’ve treated

yourself to a takeaway, then make sure you leave any leftovers to cool for a maximum of 2 hours, and then refrigerate. If you leave it at room temperature, millions of bacteria will develop and could make you very ill. Be especially careful with meat. If you are reheating the food, make sure it’s heated through all over and is piping hot. It is not recommended to reheat rice.

• Use by dates are there for a reason! And it means exactly what it says. You run the risk of being ill if you eat anything once the use by date has gone. Best before dates are a bit different – you are generally safe to eat such foods that have gone past their best before date, however be aware that they may not taste so good, or there could be a change in texture.

• Mouldy food – a no go area! Moulds can produce invisible toxins which can contaminate the whole food (and not just the mouldy bit!) so your safest bet is to bin it!

• Floors – food that drops on the floor isn’t safe to eat - floors are just not clean enough! The dropped food may look clean, but remember bacteria are not visible!

• Make sure that you wash your hands thoroughly before cooking or preparing any food, and after handling raw meat.

• Wash vegetables and fruit before cooking, or eating.

• When preparing uncooked meat, wash surfaces such as chopping broads etc and knives etc with hot soapy water before and after use to stop any bacterial spread. • Keep uncooked meats away from

cooked meats in the refrigerator. The usual advice is to store raw meat at the bottom, and cooked meats on higher shelves.

cooking

terms

Here are the most used cooking terms and what they mean! • Stew- Food cooked in a sauce, in a

saucepan on the hotplate of the cooker

• Casserole- Food cooked slowly in a sauce, in a covered dish in the oven.

• Frying- Cooking food quickly on the hotplate of the cooker.

• Roasting- Cooking slowly in the oven

• Baking- Cooking in oven e.g. cakes, pre-cooked naan breads etc.

• Bringing to the boil- Means when the liquid bubbles rapidly.

• Simmering- Gently bubbling liquids.

• Draining- Either use a colander to drain the water away from food e.g. rice, cabbage or carefully drain water out of the saucepan, using the lid to hold food back. Be careful of steam as well as boiling water, as both will scald you.

• Par-boiling- Often used for potatoes before roasting them. Bring to the boil and only simmer for half the cooking time.

• Beating- Use a wooden spoon to blend, by stirring rapidly.

• Whisking- Use a whisk (or a fork) to stir quickly, to break up ingredients or to get air into the ingredients e.g. eggs.

• Blending- Slowly stirring in two or more ingredients.

Heat the oil in a saucepan and fry the onion and garlic together with the chilli, until the onions are soft. Add the peppers, carrots & lentils, and cook for 5 minutes, stirring all the time.

Add the tomatoes, puree, stock and peas, bring to the boil and simmer, for about 30 minutes.

Add the mushrooms and courgettes, and simmer for a further 5 minutes. Add the kidney beans and simmer for 5 more minutes. Serve with rice, jacket potato, or whatever takes your fancy! Feel free to experiment with vegetables of your own choice!

£ cost 2 serves 00:40 cooking time • Tin of lentils • 1 tablespoon oil • 1 large onion • 1 clove of crushed garlic • Half a teaspoon chilli powder • Half a pepper (any colour), chopped • 1 carrot, peeled and chopped • 1x200g tin chopped tomatoes • Half heaped tablespoon tomato puree • 75ml vegetable stock (stock cube or powder) • 25g peas

• 40g mushrooms, chopped. • Half a courgette • Half a tin red kidney beans

Heat oil in a large saucepan or frying pan or wok. Gently fry the onions and peppers until soft (about 5-10 minutes).

Add the mushrooms and Quorn pieces to the pan and cook for a further 5 minutes or so. Add the paprika and cayenne pepper and stir in. Stir in the soup and add the stock until mixed thoroughly into a sauce. Simmer gently for about 10 minutes, or until the sauce has thickened.

Serve with rice, or noodles, or potatoes, or whatever takes your fancy! If it’s too hot and spicy, serve with some soured cream or use less cayenne pepper. If you want to make just enough for one portions, then just half the amount of each ingredient, stated above.

££ cost 2 serves 00:20 cooking time • 175g Quorn pieces • 1 level teaspoon dried

paprika • 1 tablespoon oil • Half a level teaspoon

cayenne pepper • 1 onion • Half a red pepper • Half a green pepper • 60g mushrooms (halved) • 150g can of condensed tomato soup • 75ml vegetable stock

quorn

_goulash

Heat half of the oil in a frying pan and cook your sausages over a medium heat for about 10mins or more making sure that they are thoroughly cooked right through. When cooked cut up and keep on a plate. Bring a half full medium size saucepan of lightly salted water to the boil. Add a teaspoon of oil to the water and simmer according to the packet times.

When ready, drain the water, but keep the pasta in the saucepan off the heat, making sure you don’t scald yourself with the steam.

Crush your garlic clove by cutting off the ends and peeling off skin. Put on a clean chopping board; add a little salt and using the flat side of a knife, press down hard to crush the clove. In a frying pan, heat the rest of the oil on a medium heat and add your chopped onions, half a teaspoonful of paprika and the crushed garlic, sliced red peppers and fry gently for 5mins. If the mixture looks dry, add a little more oil. Add the sausages and pasta to the frying pan and add the sour cream, stirring altogether and gently heat through.

£ cost 2 serves 00:40 cooking time

Ingredients

• 4 or 6 Sausages of your choice (meat or vegetarian) or pre-cooked sausages • Half a chopped onion • Half a sliced red

pepper • 1 crushed clove of garlic • 200g dried pasta shapes • Half a teaspoon of paprika powder • A large dessert spoonful of sour cream • 1 tablespoon of oil

spicy

sausage

pasta

Use a medium size saucepan or wok and heat the oil and add the diced onion and crushed garlic. Turn down the heat to low -medium and gently cook until the onions look soft and clear, making sure that you stir so they don’t burn. Burnt garlic tastes horrible!

Add the mince of your choice and keep stirring over a medium heat for about 5mins to brown it. Drain off the excess fat (only if using meat), being careful not to lose the mince.

Do not drain off fat down the sink, pour into a container and wait until cool and dispose of in the bin.

Return the pan to the heat and add the tin of tomatoes, the tomato

puree and the dried herbs, leave to simmer for another 15mins, just stirring occasionally. While the mixture is gently simmering, fill another saucepan (a larger one) half full with lightly salted water and bring to the boil. When boiling, add the spaghetti. Bring back to the boil and then turn heat down low and simmer for the time given on the packet. Drain well, serve on plate and cover with mince mixture. If you have any grated cheese you can sprinkle it on top.

When you get the hang of doing this, you can always add mushrooms, peppers and even half a glass of red wine to the mixture. £ cost (quorn) ££ cost (meat) 2 serves 00:30 cooking time Ingredients • 200g Mince beef, lamb or a bag of quorn • 2 cloves of crushed garlic • 1 diced onion • I tin of chopped tomatoes • 2 dessert spoons of tomato puree • 1 teaspoon of dried herbs • 1 tablespoon of oil • 150g of dried pasta

quick

bolognese

Peel the potatoes and cut in half (if big cut in half again). Rinse under cold water and put in a saucepan with enough cold lightly salted water to cover them. Bring to boil, and then turn down to simmer for 20mins.

While potatoes are cooking, heat the oil in a frying pan add the onions and garlic and cook over a medium heat for a few minutes, making sure they don’t burn.

Add sausages and regularly turn to ensure that they are cooked all the way through. Cook for about 15 to 20 mins.

Test the potatoes with a sharp knife to see if cooked (knife will slip in easily). Drain potatoes, making sure you don’t scald yourself from steam.

If you have a potato masher, mash the potatoes with that. If not use a fork to crush the potatoes, just takes a bit more effort. Add the butter / milk and beat in with wooden spoon or fork to make mash potatoes nice and fluffy. When nearly finished, make gravy according to packet and pour over the sausages and onions while in the pan, stirring well to get all flavours mixed. Place on plate with the mash. Maybe serve with a little

££ cost 2 serves 00:50 cooking time • As many sausages of

your choice, meat or veggie, to feed two people. • 1 crushed clove of

garlic • 1 chopped onion • About six medium

potatoes • 1 tablespoon of oil • 1 heaped teaspoon of

butter/margarine (or 2 tablespoons of milk) • Ready mix gravy

powder

Heat oil in a frying pan or wok. Roughly cut the bacon or quorn into slices and cook on a gentle heat, stirring occasionally to make sure that thoroughly cooked, but not burnt. Trim off both ends of the leeks and then slit down end to end and run under cold water to wash out any grit. Then slice leeks and pat dry and throw into the wok with the bacon. Remove the new potatoes from the liquid and cut in half, add to bacon and leeks. Gently cook until leeks are tender, stirring occasionally. Crack open four eggs into a small bowl and beat with a fork, adding about two dessert

spoons of milk and as much pepper as you like on a meal.

Add the eggs to the bacon mixture and cook gently. For the first couple of minutes push the mixture gently around with a wooden spoon, it just makes it easier to cook all the way through. When it looks like it has started to firm up, gently turn it over so the other side can cook. Don’t worry if it breaks.

When cooked for another few minutes, slide onto a plate and serve with a salad or just some sliced tomatoes.

££ cost 2 serves 00:40 cooking time • 6 slices of streaky

bacon or sliced quorn • 2 large leeks • 1 tin of new potatoes • 4 beaten eggs • 2 dessert spoons of milk • 1 tablespoon of oil

bacon

potato

&

leek

omelette

Wash enough vegetables for two people in cold water, pat dry and then finely chop up those that need preparing so they can cook quickly. Heat up the oil and the soy sauce in the wok. When hot add the vegetables of your choice and keep stirring. Don’t put wet vegetables in the hot oil, as they will spit

hot oil at you! Keep stirring until vegetables look a little transparent and they are well coated with the oil. Serve while hot with noodles or rice.

££ cost 2 serves 00:15 cooking time

• A selection of vegetables of your choice; e.g. bean sprouts, carrots, mange tout, dwarf green beans, onions, sweet corn, mushrooms, small florets of broccoli, red peppers etc. All these are good for stir-frying. (You can also buy ready made packs).

• 6 dessert spoons of Soy sauce • 2 tablespoons of oil

stir-fried

Bring half a medium sized saucepan of lightly salted water to the boil and add the pasta of your choice. Bring back to the boil and add a teaspoon of oil to prevent the pasta sticking. Turn the heat down to simmer and cook to the times given on the packet. Meanwhile heat the oil in a saucepan or wok and add the crushed garlic and onion, cooking to slightly translucent, add the tins of beans, and the tomatoes to the mixture. Heat the beans over a medium heat stirring at all times. Drain the pasta well when cooked and transfer into the bean mixture. Stir in to cover the pasta with the sauce, and then serve.

Serve with a salad or bread. You could try adding in a tin of mackerel or tuna when adding beans, makes a tasty change.

£ cost 2 serves 00:30 cooking time

• 1 medium tin of mixed beans in chilli or tomato sauce

• 1 small tin of chick peas, drained. • 1 crushed clove of garlic • 1 diced onion

• A good handful of cherry halved tomatoes • 1 tablespoon of oil

• 300g dried pasta

If you haven’t got a toaster, you will need to heat up your grill for your pitta breads to warm them through. In a saucepan or wok, heat the oil and cook the garlic and diced onions until translucent, stirring all the time so not to burn them. Add the two tins of beans and heat through, making sure to stir.

When you think the beans are heated through enough, stir in the Greek yoghurt, then remove from heat. Take the warmed pitta bread and slice open along the side. Stuff with the mixture and serve.

£ cost 2 serves 00:20 cooking time • 1 small tin of kidney

beans in chilli sauce • 1 small tin of baked

beans in chilli sauce • 1 crushed clove of garlic • 1 small diced onion • 2 dessert spoons of Greek yoghurt • 4 pitta breads • 1 tablespoon of oil

chilli

_beans

in

pitta

bread

Bring half a medium sized saucepan of lightly salted water to the boil and add the pasta. Bring back to the boil and then simmer according to the times on packet.

Heat the oil in saucepan or wok and lightly cook onions and garlic until soft.

Add the tin of chopped tomatoes, sweet corn and heat through. Add tuna and heat through. Drain pasta well when cooked. Put on plate with tuna mixture. Serve with maybe a salad or try adding green beans or broccoli to the mixture.

££ cost 2 serves 00:20 cooking time • 1 small tin of tuna (drained) • 1 small tin of sweet corn (drained) • 1 tin of chopped tomatoes • 300g of dried pasta • 1 crushed clove of garlic • 1 diced onion • 2 dessert spoons of oil • Seasoning (salt and pepper to taste)

tuna

All these vegetables can be bought at the market in the quantity you want. Switch your oven on 220o_{C / 425}o_{F / Gas}

Mark 7 to heat up while you are preparing your vegetables. Put the oil in a roasting dish in the oven to heat up. Wash and peel vegetables that need preparing. Roughly cut into chunks (excluding the lemon and spring onions.

Place vegetables in the heated oil, stirring well to cover vegetables and add salt and pepper.

Cook for 35-40mins until tender on the middle shelf of oven. Meanwhile, boil a kettle of water and place cous cous in a saucepan or a large bowl, but not on the heat. Pour 2 cups full of boiling water over the cous cous and leave for 15mins to swell. When cous cous is ready, add the chopped spring onions, squirt the juice of the lemon onto cous cous and give a good stir.

Serve with the roasted vegetables and the Greek yoghurt. £££ cost 2 serves 01:00 cooking time • 1 red onion • 1 red pepper • 2 medium carrots • 1 large courgette • 1 medium aubergine • 1 lemon • 2 spring onions • 2 cups full of cous

cous • A large spoonful of

Greek yoghurt • 3 tablespoons of oil

roasted

_vegetables

Switch on your oven 190o_{C / 375}o_{F /}

Gas mark 5. Wash and dry the tomatoes and cut a lid off the top of each tomato and save the lids. Scoop out the seeds and pulp from the middle of each tomato and turn the tomatoes upside down to drain out. Save the insides and add to a dish that you are cooking the next day for added taste. Heat the oil in a saucepan and cook the pepper and the spring onions until just soft. Add sweetcorn to pan and heat through.

Stir in cheese and add seasoning to taste. Turn the tomatoes back up to cut side up and arrange on a baking tray and fill with the mixture, put the saved tomato lids back on top and cook in the oven for about 10-15 mins until just tender, but still holding their shape. Serve with a few oven chips which you can cook in the oven while it’s switched on or add some chopped ham / tuna or cooked rice to the mixture to make even more filling.

££ cost 2 serves 00:25 cooking time • 2 large beef tomatoes • Half a sliced green or

red pepper • 2 chopped spring onions • 100g grated cheddar cheese • 1 tablespoon of oil • 1 medium tin of sweetcorn (drained) • Seasoning (salt and

pepper)

sweetcorn

&

cheese

-filled

Blend the cornflour with 75ml of cold water in a jug then whisk in the ketchup and juice from the pineapple. Add the Worcester sauce as desired.

Heat the oil in a frying pan. Stir fry the quorn for 5 mins.

Add onion and peppers – stir fry for another 5 mins

Pour in sauce and simmer for 5 mins.

Add pineapple – cook for further 2mins. Serve with rice or noodles.

You can use chicken instead of quorn. Still follow the instructions, cut the chicken into strips of approx half an inch thickness and cook in the oil for 5 to 10mins. If you are worried that the chicken is not cooked properly, cut a slice in half and the inside of the meat should have turned from pink to

£ cost 2 serves 00:25 cooking time • 250g brown or white rice • 2 chopped spring onions • Handful of frozen peas • 1 beaten egg • A teaspoon of butter • Dessert spoonful of oil • Choice of; strips of cooked

ham, cooked chicken, prawns, Quorn or tofu • Dessert spoonful of soy

sauce ££ cost 2 serves 00:30 cooking • 1 tablespoon cornflour • 1 tablespoon of oil • 2 tablespoons ketchup • 1 small tin of pineapple • 150g quorn (or chicken pieces) • 1 chopped onion

• 2 mixed peppers, sliced

• A few dashes of Worcester sauce (according to taste)

fried

rice

_sweet

simple

‘n’

sour

Cook the rice according to the packet. When rice is ready, drain and put to one side while you get the rest of your ingredients ready.

Chop up the spring onions, and if using tofu, quorn, ham or chicken, chop up to bite size pieces.

Heat oil in a wok and add butter to melt, stir in spring onions, stirring all the time. Add rice and cook till hot, then add the peas and the other ingredients of your choice. Add the beaten egg mixed with the soy sauce and stir through the rice until cooked. Serve hot.

£ cost 2 serves 00:25 cooking time • 4 rashers rindless streaky bacon, chopped. • 1 leeks, halved and

sliced. • 2 carrots, halved

lengthways & sliced. • 200g tin (or half a

400g tin) mixed beans, drained & rinsed. • 500ml chicken stock. • 1 tablespoon tomato puree. • 25g noodles. • Grated parmesan, to serve, if desired. £ cost 1 serves 00:10 cooking time • 2 slices of bread (ideal

for using up the last of a loaf of bread) • 1 medium sized

tomato • 28g cheddar cheese • 1 slice of ham (omit for vegetarians and add more cheese or veggie ham) • 1 egg • A little mustard • 1 tablespoon of oil

bacon

_bean&

noodle

_soup

eggy

bread

sandwiches

Fry the bacon in a large non stick pan (it will cook in it’s own fat). If using a different pan, add a splash of oil. Cook until golden. Add the leeks and carrots and cook for about 5 minutes until softened. Tip in the beans, stock, tomato puree and noodles and simmer until the noodles

are cooked (around 10 mins).

Serve in bowls and top with the cheese if desired. Enjoy on its own or perhaps with the some fresh bread. Make it veggie!! Use veggie bacon and vegetable stock instead!!

Spread the two slices of bread with a little mustard if you have any, just to give the sandwich extra taste.

Slice the tomato and lay on one piece of bread. Grate the cheese over the tomato and cover with the ham. Add the other slice of bread and press down on the sandwich to hold the filling in.

Break the egg into a shallow dish and beat gently, adding seasoning to taste.

Lay the sandwich in the egg mixture and turn sandwich to coat both sides. Heat the oil in a frying pan or wok and fry the sandwich on a medium heat, adding any remaining egg from the dish onto the sandwich. Fry for about 2-3mins on each side until golden.

“

Cheap as Chips

”

A pocket Guide

to life in a kitchen.

Designed specifically for students living on a budget. It is full of hints, tips, ideas and recipes to help you whilst in the kitchen.

This Booklet has been created by Debbie Barker Debbie Burden Lesley Green Sheryl Wilby Student Support Services

Chelmsford. This publication can be made available

in other formats on request. For further information contact