30-Minute Meal Plan: 5 Quick Family Dinners, About $64 a Week (UK £32)

Zucchini, Pea and Basil Frittata

A thick Italian-style frittata of golden zucchini, peas and basil, finished in the oven, with tomato salad.

Prep 8 min · Cook 12 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 2 zucchini, thinly sliced
• ½ bunch green onions, sliced
• 1 garlic clove, finely chopped
• 1¼ cups frozen peas
• 9 large eggs
• ½ bunch basil
• 9 oz cherry tomatoes, halved
• 2½ tbsp olive oil
• 1 tsp apple cider vinegar
• salt, to taste
• black pepper, to taste

Contains: egg. Check the label: sulfites. Always read the labels if you cook for someone with an allergy.

Method

1. Heat the oven to 400°F. Heat 2 tablespoons of the olive oil in a large ovenproof non-stick frying pan on medium-high heat and fry the zucchini for 5 minutes, turning, until golden in places, adding the green onions, garlic and peas for the last 2 minutes.
2. Meanwhile, beat the eggs with half the basil leaves, torn, ½ teaspoon of salt and plenty of black pepper.
3. Turn the heat to low, spread the vegetables evenly and pour in the eggs. Cook without stirring for 3 minutes until the edges are set, then move the pan to the oven for 6–7 minutes until puffed and set in the middle, with no runny egg. (No ovenproof pan? Cover with a lid and keep on a low heat for 8–10 minutes.)
4. While it bakes, toss the cherry tomatoes with the rest of the oil, the apple cider vinegar, the rest of the basil and a pinch of salt.
5. Leave the frittata for 2 minutes, loosen the edges and cut into wedges in the pan. Serve with the tomato salad.

Leftovers: Fridge for 2 days; eat cold or reheat gently until piping hot.

Run Down Fish with Peppers and Egg Noodles

Jamaican-style run down: white fish poached in coconut milk with thyme, peppers and tomato, over egg noodles.

Prep 7 min · Cook 13 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 1 yellow onion, thinly sliced
• 1 bell pepper, red, sliced
• 2 garlic cloves, finely chopped
• 2 tomatoes, chopped
• 1 (13.5 oz) can coconut milk
• 1 lb frozen white fish fillets (cod, pollock or tilapia), thawed overnight in the fridge
• 9 oz egg noodles
• 1 lime
• ½ bunch green onions, sliced
• 2½ tsp vegetable oil
• ½ tsp dried thyme
• salt, to taste
• black pepper, to taste

Contains: wheat (gluten), egg, fish. Check the label: sulfites. Always read the labels if you cook for someone with an allergy.

Method

1. Put the kettle on. Heat the vegetable oil in a large deep frying pan on medium heat and cook the yellow onion and bell peppers for 4 minutes until softening, adding the garlic and dried thyme for the last minute.
2. Add the tomato and coconut milk, season with salt and plenty of black pepper and bubble for 3 minutes until slightly thickened.
3. Meanwhile, pat the fish dry and cut it into large chunks. Lower the chunks into the sauce, then wash your hands, the board and the knife after handling the raw fish. Cover and simmer gently for 5–6 minutes, without stirring, until the fish is opaque and flakes easily (145°F).
4. While the fish cooks, cook the noodles in a pan of the just-boiled water for 4 minutes, or as the packet says, then drain.
5. Squeeze the juice of half the lime over the fish, scatter with the green onions and spoon over the noodles, with the rest of the lime in wedges.

Leftovers: Best eaten fresh; leftovers keep in the fridge for 1 day. Reheat gently until piping hot.

Lemon-Garlic Chicken Pasta with Zucchini and Peas

Golden chicken, zucchini and peas tossed with pasta, garlic, lemon zest and olive oil in a light sauce.

Prep 8 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 12 oz dried pasta (penne, rotini or spaghetti), short shapes
• 1¼ cups frozen peas
• 1 lb boneless skinless chicken breasts, cut into bite-sized pieces
• 2 zucchini, halved lengthways and sliced
• 4 garlic cloves, thinly sliced
• 1 lemon
• ¼ bunch parsley, chopped
• salt, to taste
• black pepper, to taste
• 3½ tbsp olive oil
• 1 vegetable bouillon cube
• ¼ tsp red pepper flakes, for adults (optional)

Contains: wheat (gluten), celery. Check the label: milk, soy, sulfites. Always read the labels if you cook for someone with an allergy.

Method

1. Bring a large pan of salted water to the boil. Cook the pasta following the packet time, adding the peas for the last 2 minutes. Keep a mug of the cooking water, then drain.
2. Meanwhile, season the chicken with salt and black pepper, then wash your hands, board and knife. Heat 2 tablespoons of the olive oil in a large frying pan on medium-high heat and, using tongs, fry the chicken for 6–7 minutes, turning, until golden and cooked through with no pink inside (165°F). Using clean tongs, lift out.
3. Add 1 tablespoon more oil and the zucchini and fry for 4 minutes until golden at the edges. Add the garlic and cook for 1 minute until fragrant but not brown.
4. Crumble in the bouillon cube, add ½ cup (100 ml) of the pasta water and let it bubble for 1 minute. Add the pasta, peas and chicken, the zest and juice of the lemon and the rest of the oil and toss until glossy, adding a splash more water if needed. Scatter with the parsley, and the red pepper flakes for adults if using.

Leftovers: Keeps in the fridge for 2 days; eat cold or reheat until piping hot.

Turkey Patties with Dijon Potato Salad

Thyme and mustard turkey patties from the air fryer, with warm baby potatoes and peas in a Dijon dressing.

Prep 9 min · Cook 11 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 1 lb baby potatoes, small ones
• 1 lb ground turkey
• 1 large egg
• 1 garlic clove, finely grated
• 1¼ cups frozen peas
• ¼ bunch parsley, chopped
• 1½ tbsp Dijon mustard
• ½ tsp dried thyme
• ½ tsp dried oregano
• 2½ tbsp olive oil
• 2½ tsp apple cider vinegar
• salt, to taste
• black pepper, to taste

Contains: egg, mustard, sulfites. Always read the labels if you cook for someone with an allergy.

Method

1. Prick the baby potatoes, put them in a microwave-safe bowl with 2 tablespoons of water, cover and microwave on high for 10 minutes, until a knife slides in easily. Heat the air fryer to 400°F and put the kettle on.
2. Mix the ground turkey with the eggs, the garlic, 1½ teaspoons of the Dijon mustard, the dried thyme, dried oregano, ½ teaspoon of salt and plenty of black pepper. Shape into 8 small patties and lay them in the basket in a single layer (a standard family-size basket holds them in one layer; if yours is smaller, use the oven method below), then wash your hands in hot, soapy water.
3. Brush the patties with 1 teaspoon of the olive oil and air-fry for 10–12 minutes, turning halfway with a spatula, until golden and cooked through with no pink inside (165°F).
4. Meanwhile, cook the peas in a saucepan of just-boiled water for 3 minutes until steaming hot, then drain. Whisk the rest of the oil and mustard with the apple cider vinegar and a pinch of salt.
5. Halve the potatoes and toss them warm with the peas, the dressing and the parsley. Wash the spatula before using it to serve. Serve with the patties.

Leftovers: The patties keep in the fridge for 2 days; reheat until piping hot. The potato salad keeps 2 days and is good cold.

Italian Beef Sandwiches with Peppers

Seared steak sliced thin and soaked in a garlicky oregano jus, piled into rolls with soft peppers and onions.

Prep 8 min · Cook 19 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 1 lb sirloin steak, 2 steaks, about 2 cm (¾ inch) thick
• 2 bell peppers, green or red, thinly sliced
• 1 yellow onion, thinly sliced
• 3 garlic cloves, thinly sliced
• 4 hamburger buns, or other soft rolls
• 1 vegetable bouillon cube
• 2½ tsp soy sauce
• 2 tbsp olive oil
• 1 tsp dried oregano
• ½ tsp Italian seasoning
• salt, to taste
• black pepper, to taste

Contains: wheat (gluten), egg, soy, celery. Check the label: milk, sesame, sulfites. Always read the labels if you cook for someone with an allergy.

Method

1. Boil the kettle. Pat the steak dry and season both sides with salt, plenty of black pepper and half the dried oregano. Wash your hands in hot, soapy water afterwards.
2. Heat 1 tablespoon of the olive oil in a large heavy frying pan on high heat until very hot. Using tongs, cook the steaks for 3–4 minutes each side, until the thickest part reaches 145°F; for pregnant people, cook until no pink remains (160°F). Using clean tongs, lift onto a clean board and rest for 5 minutes.
3. Meanwhile, heat the rest of the oil in a second large frying pan on medium-high heat. Add the bell peppers and the yellow onion and cook for 6–7 minutes, stirring now and then, until soft and browned at the edges, adding the garlic for the last minute.
4. Stir the Italian seasoning and the rest of the oregano into the peppers, crumble in the bouillon cube and add the soy sauce and 1 cup (200 ml) of just-boiled water. Simmer for 2 minutes to make a thin, savoury jus, then pour a splash of it into the steak pan, scrape up the browned bits and tip it all back.
5. Slice the steak as thinly as you can across the grain, add it to the pan with any resting juices and turn it in the hot jus for 30 seconds.
6. Split the buns and dip the cut sides into the jus. Pile in the beef and peppers and spoon over a little more jus.

Leftovers: Best eaten straight away. The beef and peppers keep in the jus in the fridge for 1 day; reheat until piping hot and fill fresh rolls.

Broccoli and White Bean Pasta

Pugliese-style pasta: soft broccoli cooked with the pasta, tossed with garlicky oil, cannellini and tomatoes.

Prep 8 min · Cook 17 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 300 g dried pasta (penne, fusilli or spaghetti), short shapes such as penne
• 350 g broccoli, cut into small florets
• 4 garlic cloves, thinly sliced
• 225 g cherry tomatoes
• 1 × 400 g tin cannellini beans, drained and rinsed
• ¼ basil (pack)
• 3½ tbsp olive oil
• salt, to taste
• black pepper, to taste

Contains: gluten. Check the label: sulphites. Always read the labels if you cook for someone with an allergy.

Method

1. Put the kettle on, pour the just-boiled water into a large saucepan with a good pinch of salt and bring back to the boil. Cook the pasta for 10–12 minutes, or as the packet says, adding the broccoli for the last 6–7 minutes so it turns very soft.
2. Meanwhile, heat 2½ tablespoons of the olive oil in a large deep frying pan on medium heat and cook the garlic for 1–2 minutes until pale golden. Add the cherry tomatoes and cook for 4 minutes, shaking the pan, until they start to burst.
3. Add the beans and cook for 2 minutes until hot, lightly crushing some of the tomatoes.
4. Scoop out a mugful of the pasta water, then drain the pasta and broccoli and tip them into the frying pan. Toss well with a good splash of the water, breaking up the broccoli so it coats the pasta in a rough green sauce.
5. Season with salt and plenty of black pepper, drizzle with the rest of the oil and scatter with torn basil leaves.

Leftovers: Fridge for 2 days; reheat with a splash of water until piping hot.

Italian Beef Burgers with Courgette

Oregano and garlic beef burgers in crusty rolls with charred strips of squash and a sharp parsley salsa verde.

Prep 10 min · Cook 19 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• ½ bunch parsley
• 2 garlic cloves
• ½ lemon
• 2 courgettes
• 450 g beef mince (20% fat)
• 275 g crusty bread (baguette or bloomer), 4 crusty rolls, or a baguette cut into 4
• 1 tsp Dijon mustard
• 80 ml olive oil
• 1 tsp dried oregano
• salt, to taste
• black pepper, to taste

Contains: gluten, mustard, sulphites. Check the label: milk, egg, soya, sesame. Always read the labels if you cook for someone with an allergy.

Method

1. Finely chop the parsley and mix it with half the garlic, grated, the juice of the lemon, the Dijon mustard, 3½ tablespoons of the olive oil and a pinch of salt. Slice the courgette lengthways into thin strips.
2. In a bowl, mix the beef mince with the rest of the garlic, grated, the dried oregano, salt and black pepper. Shape into 4 patties on a plate and press a shallow dimple into each, then wash your hands after handling the raw meat.
3. Heat 1 tablespoon of the oil in a large frying pan on high heat and cook the sliced strips in two batches for 3 minutes, turning once, until charred and tender. Set aside on a clean plate.
4. Turn the heat down to medium-high, add the rest of the oil and, using a spatula, put the patties in the pan. Cook for 4–5 minutes on each side, until browned and cooked through with no pink inside (71°C). Using a clean spatula, lift onto a clean plate and rest for 2 minutes.
5. Meanwhile, split and toast the crusty bread. Fill with the charred strips and burgers and spoon over the salsa verde.

Leftovers: Best eaten straight away. Cooked patties keep in the fridge for 2 days; reheat until piping hot.

Honey-Mustard Pork Chop Salad with Apple

Seared paprika pork chops sliced over romaine, apple, tomatoes and red onion with a honey-mustard dressing.

Prep 5 min · Cook 12 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 475 g pork loin steaks
• 1 romaine lettuce
• 1 apple
• 175 g cherry tomatoes
• ¼ red onion
• ½ tsp smoked paprika
• ½ tsp garlic granules
• 2½ tsp vegetable oil
• 2½ tbsp olive oil
• 2 tbsp honey
• 1 tbsp Dijon mustard
• 2½ tsp cider or white wine vinegar
• salt, to taste
• black pepper, to taste

Contains: mustard, sulphites. Check the label: egg. Always read the labels if you cook for someone with an allergy.

Method

1. Pat the pork steaks dry and sprinkle with the smoked paprika, garlic granules, ½ teaspoon of salt and some black pepper, then wash your hands in hot, soapy water.
2. Heat the vegetable oil in a large frying pan on medium-high heat. Using tongs, lay the chops in the pan and cook for 3–4 minutes each side, until golden and they reach 63°C. For anyone pregnant, cook until no pink remains (71°C). Rest for 3 minutes.
3. Meanwhile, whisk the olive oil, honey, Dijon mustard, cider or white wine vinegar and a pinch of salt. On a clean board, chop the romaine, core and thinly slice the apple, halve the cherry tomatoes and thinly slice the red onion, then toss with half the dressing.
4. Wash the tongs before handling the cooked pork chops. Slice the pork, lay it over the salad and drizzle with the rest of the dressing.

Leftovers: The cooked pork keeps in the fridge for 2 days; dress the salad just before eating.

Pinchos Morunos Chicken with Peppers

Chicken tossed with cumin, coriander, turmeric and oregano, stir-fried with peppers and onion, with toast.

Prep 13 min · Cook 15 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 450 g chicken thigh fillets, cut into bite-size pieces
• 3 garlic cloves, finely chopped
• 1 lemon
• 2 peppers (red, yellow or green), 1 red and 1 green, cut into chunks
• 1 onion, cut into wedges
• ¼ bunch parsley, chopped
• 275 g crusty bread (baguette or bloomer), 4 to 8 slices
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp ground turmeric
• ½ tsp dried oregano
• 2 tbsp olive oil
• salt, to taste
• black pepper, to taste

Contains: gluten. Check the label: milk, soya, sesame. Always read the labels if you cook for someone with an allergy.

Method

1. Chop the parsley and cut the lemon in half. Toss the chicken with the ground cumin, ground coriander, turmeric, dried oregano, half the garlic, the juice of half the lemon, a pinch of salt and some black pepper. Wash your hands, board and knife after handling the raw chicken.
2. Heat 1 tablespoon of the olive oil in a large frying pan or wok on high heat. Using tongs, stir-fry the chicken for 6–7 minutes until browned at the edges and cooked through with no pink inside (74°C). Using clean tongs, lift onto a plate.
3. Add the rest of the oil, the peppers and onion and stir-fry for 4 minutes until softened and charred in places. Add the rest of the garlic for 30 seconds.
4. Return the chicken and its juices with 2 tablespoons of water and toss for 1 minute until hot and glossy. Squeeze over the rest of the lemon and scatter with the parsley.
5. Meanwhile, toast the crusty bread and serve it alongside for mopping up the juices.

Leftovers: Keeps in the fridge for 2 days; reheat until piping hot.

Paprika Peppers and Beans with Pan con Tomate

Paprika-roasted peppers, red onion and white beans on one tray, with garlicky grated-tomato toast.

Prep 8 min · Cook 21 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 2 peppers (red, yellow or green), cut into thick strips
• 1½ red onions, cut into wedges
• 2 × 400 g tins cannellini beans, drained and rinsed
• 3 garlic cloves
• 275 g crusty bread (baguette or bloomer)
• 2 tomatoes
• 3½ tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp dried oregano
• salt, to taste
• 2 tsp cider or white wine vinegar

Contains: gluten. Check the label: milk, soya, sesame, sulphites. Always read the labels if you cook for someone with an allergy.

Method

1. Heat the oven to 220°C (200°C fan). Toss the peppers and red onion with 2 tablespoons of the olive oil, the smoked paprika, dried oregano and a good pinch of salt on a large baking tray and roast for 10 minutes.
2. Meanwhile, pat the beans dry with absorbent paper. Slice 2 of the garlic cloves. Add the beans and sliced garlic to the tray with 1 tablespoon of the oil, toss and roast for 10 minutes more, until the peppers are soft and charred at the edges and the beans are hot and lightly crisp.
3. While the tray is in, slice the crusty bread and toast it directly on another oven shelf for the last 5 minutes, until crisp. Halve the tomato, grate the cut sides on the coarse side of a box grater into a bowl, discarding the skins, and season with salt.
4. Rub the toast with the cut side of the last garlic clove, halved, spoon over the grated tomato and drizzle with the rest of the oil.
5. Splash the cider or white wine vinegar over the tray and serve the peppers and beans with the tomato toast.

Leftovers: The peppers and beans keep in the fridge for 3 days; reheat until piping hot or eat at room temperature. Make the toast fresh.