Monday · 28 min · about $2.56 per serving in ingredients used
Mexican Fish Soup with Zucchini and Corn
A Mexican-style tomato and oregano soup with tender white fish and summer squash, ladled over rice.
Prep 10 min · Cook 18 min · Serves 4 · Amounts are scaled for your household.
Gluten-free (check labels)Dairy-free (check labels)Kid-friendly
Ingredients
- 1¼ cups long-grain white rice
- 1 yellow onion, chopped
- 3 garlic cloves, finely chopped
- 1 zucchini, diced
- 1 (14.5 oz) can diced tomatoes
- 1 cup frozen corn
- ¼ bunch cilantro, chopped
- 1 lb frozen white fish fillets (cod, pollock or tilapia), thawed overnight in the fridge
- 2 limes
- 2 tbsp vegetable oil
- ½ tsp dried oregano
- 2 bay leaves
- 1 vegetable bouillon cube
- salt, to taste
Contains: fish, celery. Check the label: wheat (gluten), milk, soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Rinse the rice and put it in a saucepan with 1¾ cups (425 ml) of water and a pinch of salt. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
- Meanwhile, put the kettle on. Heat the vegetable oil in a large saucepan on medium heat and cook the yellow onion for 5 minutes until soft. Add the garlic and dried oregano and cook for 1 minute.
- Add the zucchini, tomatoes, bay leaves, crumbled bouillon cube, corn and 2¾ cups (625 ml) of just-boiled water. Bring to the boil and simmer for 4 minutes.
- While it simmers, pat the fish dry with absorbent paper and cut into large chunks. Using a slotted spoon, lower the fish into the soup, then wash your hands, the board and the knife in hot, soapy water. Simmer gently for 4–5 minutes, until opaque and it flakes easily (145°F) and the soup is steaming hot.
- Lift out the bay leaves, squeeze in the juice of 1 lime and season. Spoon rice into bowls, ladle the soup over and scatter with the cilantro, with the other lime in wedges.
Tip: Thaw frozen fish overnight in the fridge on a plate, never at room temperature.
Leftovers: Best eaten straight away; leftover soup keeps in the fridge for 1 day, reheated until piping hot. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.
Tuesday · 30 min · about $1.50 per serving in ingredients used
Veggie Fajita Bowls with Black Beans and Avocado
Charred fajita-spiced peppers and onions over tomato-cumin rice with black beans, smashed avocado and lime.
Prep 6 min · Cook 24 min · Serves 4 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianGluten-free (check labels)Dairy-free (check labels)Kid-friendly
Ingredients
- ½ yellow onion, finely chopped
- 1½ cups long-grain white rice
- 2 garlic cloves, finely chopped
- 1½ tbsp tomato paste
- 2 bell peppers, mixed colours, cut into strips
- 1 red onion, cut into thin wedges
- 2 (15 oz) cans black beans, drained and rinsed
- 1 avocado
- 1 lime
- ¼ bunch cilantro, chopped
- 2½ tbsp olive oil
- 1 tsp ground cumin
- 1 vegetable bouillon cube, check the label if cooking gluten-free
- 1 tsp chili powder (mild blend)
- ½ tsp dried oregano
- salt, to taste
- ½ tsp garlic powder
Contains: celery. Check the label: wheat (gluten), milk, soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Heat 1 tablespoon of the olive oil in a saucepan on medium heat and cook the yellow onion for 2 minutes. Add the rinsed rice, garlic, tomato paste and ground cumin and stir for 1 minute, then add the crumbled bouillon cube and 2¼ cups (525 ml) of water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
- Meanwhile, toss the bell peppers and red onion with the chili powder, garlic powder, dried oregano, a good pinch of salt and 1 tablespoon of the oil. Heat the rest of the oil in a large frying pan on high heat and cook for 8–10 minutes, stirring now and then, until soft and charred at the edges.
- Warm the black beans in a small saucepan with 2½ tablespoons of water and a pinch of salt for 3–4 minutes, until hot.
- Mash the avocado with the juice of half the lime and a pinch of salt.
- Divide the rice between bowls and top with the peppers and onions, the beans and the avocado. Scatter with the cilantro and serve with the rest of the lime in wedges.
Tip: Get the frying pan really hot before the peppers go in and don't stir too often; that's how they char instead of stewing.
Leftovers: The peppers and beans keep in the fridge for 2 days; reheat until piping hot. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.
Wednesday · 25 min · about $0.85 per serving in ingredients used
Spaghetti with Fried Eggs and Garlic Crumbs
A Neapolitan store-cupboard classic: garlic and olive oil spaghetti with crisp crumbs and a fried egg.
Prep 5 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianDairy-free (check labels)Kid-friendly
Ingredients
- 12 oz dried pasta (penne, rotini or spaghetti), spaghetti
- 2 oz panko breadcrumbs
- ½ lemon
- 4 garlic cloves, thinly sliced
- ½ bunch parsley, chopped
- 4 large eggs
- salt, to taste
- ¼ cup olive oil
- black pepper, to taste
Contains: wheat (gluten), egg. Check the label: milk. Always read the labels if you cook for someone with an allergy.
Method
- Bring a large pan of salted water to the boil (start with water from the kettle) and cook the pasta for 10–12 minutes, or as the packet says, until just tender.
- Meanwhile, heat 1 tablespoon of the olive oil in a large frying pan on medium heat and toast the panko for 3–4 minutes, stirring, until golden and crisp. Tip into a bowl and mix with the zest of the lemon and a pinch of salt.
- Wipe out the pan, add 3½ tablespoons of the oil and the garlic and cook gently for 2 minutes until pale golden. Take off the heat.
- Drain the pasta, saving a mugful of the cooking water. Toss the pasta into the garlic oil with a splash of the water and the parsley, season with black pepper and divide between plates.
- Heat the rest of the oil in a second frying pan on medium heat and fry the eggs for 3–4 minutes until the whites are completely set and crisp at the edges; cook the yolks until firm for pregnant women, young children and older people. Put an egg on each plate and scatter over the crumbs.
Tip: Fry the eggs while the pasta drains so everything lands on the plate hot.
Leftovers: Best eaten straight away.
Thursday · 30 min · about $2.74 per serving in ingredients used
Beef and Bean Chili with Zucchini and Corn
Browned beef simmered with black beans, tomatoes, cumin and oregano, with soft summer squash and kernels.
Prep 9 min · Cook 21 min · Serves 4 · Amounts are scaled for your household.
Nutrition and cost per serving
Gluten-free (check labels)Dairy-free (check labels)Kid-friendly
Ingredients
- 1 yellow onion, chopped
- 2 garlic cloves, finely chopped
- 1 zucchini, diced
- 1¼ cups frozen corn
- 1 (15 oz) can black beans, drained and rinsed
- 1 lb ground beef (80/20)
- 1½ tbsp tomato paste
- 1 (14.5 oz) can diced tomatoes
- 1 lime, cut into wedges
- 2½ tsp vegetable oil
- 2½ tsp chili powder (mild blend)
- 1 tsp ground cumin
- 1 tsp dried oregano
- ¼ tsp ground cinnamon
- 1 vegetable bouillon cube
- salt, to taste
Contains: celery. Check the label: wheat (gluten), milk, soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Heat the vegetable oil in a large heavy pot on medium-high heat. Add the yellow onion and the ground beef, then wash your hands after handling the raw meat. Cook for 7 minutes, breaking up the meat with a wooden spoon, until browned.
- Stir in the garlic, chili powder, ground cumin, dried oregano, ground cinnamon and tomato paste for 1 minute.
- Add the tomatoes, black beans, the crumbled bouillon cube and ½ cup (100 ml) of water. Bring to a simmer, cover and cook for 8 minutes, stirring now and then.
- Stir in the zucchini and corn and simmer uncovered for 5 minutes more, until the vegetables are tender and steaming hot and the beef is cooked through with no pink left (160°F).
- Season with salt and serve with the lime wedges for squeezing.
Tip: Add the zucchini late so it stays in soft pieces rather than collapsing into the sauce.
Leftovers: Fridge for 3 days or freeze for 3 months; reheat until piping hot.
Friday · 29 min · about $1.97 per serving in ingredients used
Sheet-Pan Pork Katsu with Cabbage
Panko-crumbed pork chops baked crisp on a tray, with rice, shredded cabbage and a sweet-tangy katsu sauce.
Prep 10 min · Cook 19 min · Serves 4 · Amounts are scaled for your household.
Dairy-free (check labels)Kid-friendly
Ingredients
- 1½ cups long-grain white rice
- 3 oz panko breadcrumbs
- 1.25 lb boneless pork chops
- 1 large egg
- 8 oz green cabbage, very finely shredded
- ½ lemon
- 2½ tbsp vegetable oil
- 2 tbsp all-purpose flour
- 2½ tbsp ketchup
- 2½ tsp soy sauce
- 2½ tsp honey
- 1 tsp Dijon mustard
- salt, to taste
- black pepper, to taste
Contains: wheat (gluten), egg, soy, mustard, sulfites. Check the label: milk, celery. Always read the labels if you cook for someone with an allergy.
Method
- Rinse the rice until the water runs clear, then put it in a saucepan with 2¼ cups (525 ml) of water and a pinch of salt. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
- Heat the oven to 425°F and brush a large baking tray with 1 tablespoon of the vegetable oil. Toss the panko with the rest of the oil in a shallow bowl.
- Season the pork chops with salt and black pepper. Put the all-purpose flour on a plate and beat the eggs in a shallow bowl. Dip each chop in flour, then egg, then press into the panko. Lay on the tray, then wash your hands after handling the raw meat.
- Bake for 15–18 minutes until the crumb is golden and the pork is cooked to 145°F in the middle. For anyone pregnant, cook until no pink remains (160°F). Rest for 3 minutes, then slice into strips.
- Meanwhile, mix the ketchup, soy sauce, honey and Dijon mustard for the sauce and toss the green cabbage with the juice of the lemon.
- Serve the katsu on the rice with the cabbage and a drizzle of the sauce.
Tip: Mixing the panko with oil before coating is what turns it golden in the oven, without deep-frying.
Leftovers: Best eaten fresh, while the crumb is crisp; leftover pork keeps in the fridge for 2 days. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.