recipes_Australia_September_2017

SEPTEMBER 2017 recipes+ 33

MONDAY ........................................... $13.60

Samosa Pies

TUESDAY ..........................................$14.00

Tabouli Couscous with Falafel

WEDNESDAY..................................$14.00

Baked Chicken with Lentils

THURSDAY ........................................ $13.60

Salmon Rissoles

FRIDAY ..................................................$14.00

Salami & Olive Pasta Shells

★★★★★★★★★★★★★★★★

TOTAL $69.20

★★★★★★★★★★★★★★★★

SAVING YOU MONEY @ THE CHECKOUT

★★★★★★★★★★★★★★★★

DINNERS FOR 4

★★★★★★★★★★★★★★★★

BUDGET MEAL

PLANNER

WEEK 1

weekday cooking weekday cooking weekday cooking weekday cooking

All recipes in this week’s planner are on the

table in 30 minutes or less, feature nutrition

counts and cost from just $3.40 a serve

Samosa Pies

SERVES 4 PREP 10 minutes COOK

20 minutes NUTRITION 2215kJ; 19g fat

(8g sat); 15g protein; 31g carbohydrate;

7g fibre a serve COST $3.40 a serve

1 sheet frozen puff pastry, thawed,

cut into 8 triangles

1 onion, finely chopped

2 cloves garlic, crushed

Cooking oil spray

400g chicken thigh fillets,

coarsely chopped

2 teaspoons plain flour

2 teaspoons garam masala

1 teaspoon ground cumin

2 cups boiling water

2 large salt-reduced chicken

stock cubes

500g all-rounder potatoes

(such as desiree), chopped

½ cup frozen peas

½ cup bought low-fat tzatziki, to serve

⅓ cup mango chutney, to serve

(optional)

1 Preheat oven to 220ºC/200ºC

fan-forced. Line an oven tray with

baking paper. Place pastry on tray. Bake

for 8 minutes or until puffed and golden.

2 Meanwhile, spray onion and garlic

with oil. Heat a large frying pan over

moderate heat; cook and stir onion

and garlic for 2 minutes or until soft.

Add chicken; cook and stir for 1 minute

or until browned. Add flour, garam

masala and cumin; cook and stir for

30 seconds or until fragrant.

3 Add the boiling water, crumbled stock

cubes and potato to pan. Bring to the

boil. Reduce heat; simmer for 8 minutes

or until mixture thickens slightly and

potato is tender, adding peas in last

2 minutes of cooking.

4 Spoon chicken mixture into

4 x 1½-cup serving dishes. Top with

pastry. Serve with tzatziki and mango

chutney (if using).

MONDAY

SAVE TIME

Use 1½ cups

shredded cooked

chicken instead

of chicken

thigh fillets