recipes_Australia_Issue_130_May_2017

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TOTAL $69.40

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SAVING YOU MONEY @ THE CHECKOUT

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DINNERS FOR 4

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BUDGET MEAL

PLANNER

WEEK 1

weekday cooking weekday cooking weekday cooking weekday cooking

MAY 2017 recipes+ 33

Baked Tuna Rice

SERVES 4 PREP 10 minutes COOK

20 minutes NUTRITION 2179kJ; 26g fat

(9g sat); 17g protein; 48g carbohydrate;

4g fibre a serve COST $3.45 a serve

2 teaspoons vegetable or olive oil

1 onion, finely chopped

2 teaspoons chopped rosemary

200g button mushrooms, sliced

420g packet microwave basmati rice

1 red capsicum, chopped

400g can crushed tomatoes

⅔ cup boiling water

1 small vegetable stock cube

425g can tuna in oil, drained, flaked

¼ cup chopped flat-leaf parsley

1 Preheat oven to 200ºC/180ºC fan-forced.

Heat oil in a 2-litre (8-cup) flameproof

ovenproof pan over moderate heat. Add

onion; cook and stir for 2 minutes or until

soft. Add the rosemary and mushroom;

cook and stir for 2 minutes or until

mushroom is tender.

2 Add rice, capsicum, tomatoes,

boiling water and crumbled stock

cube; stir to combine. Bring to the

boil. Remove from heat.

3 Cover with a tight-fitting lid; bake

for 15 minutes or until liquid is absorbed

and rice is tender (craters appear on

surface). Stand for 1 minute (don’t lift lid).

Add tuna; stir to combine. Serve

sprinkled with parsley.

BUDGET TIP

Omit parsley.

Use green capsicum

instead of red

MONDAY ........................................... $13.80

Baked Tuna Rice

TUESDAY .......................................... $13.80

Ham & Cheese Macaroni

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

Hoisin Pork Stir-fry

THURSDAY ........................................ $13.80

Lentil Burgers with

Curry Yoghurt

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

Tuscan Baked Fish

All recipes in this week’s planner are on the

table in 30 minutes or less, feature nutrition

counts and cost from just $3.45 a serve

MONDAY