Monday · 28 min · about $1.81 per serving in ingredients used
Ginger-Garlic Turkey and Broccoli Stir-Fry with Rice
Crisp-edged turkey, broccoli and red pepper in a ginger, garlic and honey-soy sauce, served with rice.
Prep 8 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.
Gluten-free (check labels)Dairy-freeKid-friendly
Ingredients
- 1½ cups long-grain white rice
- 12 oz ground turkey
- 4 garlic cloves, finely chopped
- 3 tbsp fresh ginger, finely grated
- 9 oz broccoli, small florets
- ¼ bunch green onions, thinly sliced
- 1 bell pepper, red, sliced
- 2½ tbsp soy sauce
- 2½ tsp honey
- 2 tsp cornstarch
- 2 tbsp vegetable oil
- 2 tsp toasted sesame oil
- 1 tsp sesame seeds
Contains: soy, sesame. Check the label: wheat (gluten). Always read the labels if you cook for someone with an allergy.
Method
- Rinse the rice and put it in a saucepan with 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.
- Mix the soy sauce, honey, cornstarch and 4½ tablespoons of water.
- Heat 1 tablespoon of the vegetable oil in a wok or large frying pan on high heat. Add the ground turkey, press it flat and cook for 3 minutes until browned underneath, then break it up and cook for 3–4 minutes more until crisp in places and cooked through with no pink left (165°F). Add the garlic and fresh ginger for 30 seconds, then tip into a bowl. Wash your hands after handling the raw turkey.
- Add the rest of the oil, the broccoli, bell peppers and 2½ tablespoons of water and stir-fry for 4 minutes until the broccoli is bright green and just tender.
- Return the turkey, stir the sauce, pour it in and toss for 1–2 minutes until glossy and thick. Drizzle with the toasted sesame oil, scatter with the green onions and sesame seeds and serve with the rice.
Tip: Leaving the turkey alone for the first few minutes gives it browned, crisp edges instead of a grey, steamed look.
Leftovers: Keeps 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.
Tuesday · 25 min · about $1.35 per serving in ingredients used
Tuna, Tomato and Lemon Spaghetti
A quick tomato sauce with tuna, garlic and lemon zest tossed through spaghetti.
Prep 5 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.
Dairy-freeKid-friendly
Ingredients
- 11 oz dried pasta (penne, rotini or spaghetti), spaghetti
- 2 (5 oz) cans tuna, drained
- 1 (14.5 oz) can diced tomatoes
- 3 garlic cloves, thinly sliced
- 1 lemon
- ½ bunch parsley, chopped
- 2 tbsp olive oil
- salt, to taste
- black pepper, to taste
- ½ tsp red pepper flakes, to serve (optional)
Contains: wheat (gluten), fish. Check the label: soy. Always read the labels if you cook for someone with an allergy.
Method
- Cook the pasta in salted boiling water according to the packet. Save a cup of the cooking water, then drain.
- Meanwhile, warm the olive oil in a large pan on medium heat and cook the garlic for 1 minute without browning.
- Add the tomatoes and simmer for 8–10 minutes until thickened.
- Stir in the tuna, the grated zest of the lemon and a squeeze of its juice. Warm through for 2 minutes.
- Toss the pasta with the sauce and a splash of the cooking water. Season with salt and black pepper, and finish with parsley, plus red pepper flakes if you like.
Leftovers: Fridge 2 days; reheat with a splash of water until piping hot.
Wednesday · 26 min · about $1.34 per serving in ingredients used
Tofu Manchurian with Peppers and Rice
Crisp air-fried tofu tossed in a glossy Indo-Chinese garlic, ginger and soy sauce with peppers, over rice.
Prep 6 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianGluten-free (check labels)Dairy-freeKid-friendly
Ingredients
- 1½ cups long-grain white rice
- 14 oz extra-firm tofu, drained
- 4 garlic cloves, finely chopped
- 3 tbsp fresh ginger, peeled and grated
- 1 bunch green onions, sliced, white and green parts kept apart
- 1 bell pepper, diced
- 2½ tbsp cornstarch
- 2 tbsp vegetable oil
- 2½ tbsp soy sauce
- 2½ tbsp ketchup
- 2½ tsp apple cider vinegar
- 1 tsp sugar
- salt, to taste
- black pepper, to taste
Contains: soy. Check the label: wheat (gluten), celery, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Rinse the rice and 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.
- Meanwhile, heat the air fryer to 400°F. Pat the tofu dry with absorbent paper, cut it into bite-size cubes and toss with 2 tablespoons of the cornstarch, 1 tablespoon of the vegetable oil and a pinch of salt. Air-fry in a single layer for 14–16 minutes, shaking twice, until crisp and golden.
- While the tofu cooks, mix the soy sauce, ketchup, apple cider vinegar, sugar, the rest of the cornstarch, plenty of black pepper and ½ cup (100 ml) of water.
- Heat the rest of the oil in a large frying pan on high heat and stir-fry the garlic, fresh ginger, the white parts of the green onions and the bell peppers for 3 minutes. Pour in the sauce and bubble for 1–2 minutes until thick and glossy.
- Toss the tofu in the sauce, scatter with the sliced green tops and serve with the rice.
No air fryer? Roast on a baking tray at 425°F for 20 minutes.
Tip: Toss the crisp tofu in the sauce just before serving so it keeps some crunch.
Leftovers: Tofu and sauce: fridge 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.
Friday · 29 min · about $1.36 per serving in ingredients used
BBQ Chickpeas and Sweet Potatoes
Roasted sweet potato cubes and red onion with sticky homemade barbecue-glazed chickpeas and cool lime cream.
Prep 9 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianGluten-freeKid-friendly
Ingredients
- 1.25 lb sweet potatoes, unpeeled, cut into small cubes
- 1 red onion, cut into wedges
- 2 (15 oz) cans chickpeas, drained, rinsed and patted dry
- ½ cup sour cream
- 1 lime
- ½ bunch green onions, thinly sliced
- 2½ tbsp vegetable oil
- 1 tsp smoked paprika
- 3½ tbsp ketchup
- 2½ tsp brown sugar
- 2½ tsp apple cider vinegar
- ½ tsp garlic powder
- salt, to taste
Contains: milk. Check the label: celery, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Heat the oven to 425°F. Toss the sweet potatoes and red onion with 2 tablespoons of the vegetable oil, the smoked paprika and a good pinch of salt on a large baking tray in a single layer (use two trays if crowded). Roast for 10 minutes.
- Meanwhile, mix the ketchup, brown sugar, apple cider vinegar, garlic powder and the rest of the oil, and toss the chickpeas in it.
- Add the chickpeas and their glaze to the tray, toss everything together and roast for 10 minutes more, until the sweet potato is tender and the chickpeas are sticky.
- Mix the sour cream with the finely grated zest and juice of the lime and a pinch of salt. Serve the tray with the lime cream spooned over and the green onions scattered on top.
Tip: Small, even cubes of sweet potatoes roast through in 20 minutes; big chunks need twice as long.
Leftovers: Fridge 3 days; reheat in a hot oven until piping hot and add the lime cream fresh.
Saturday · 30 min · about $2.73 per serving in ingredients used
Beef Stroganoff Noodles
Beef and mushrooms in a creamy paprika sauce, tossed with egg noodles in 30 minutes.
Prep 10 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.
Nutrition and cost per serving
Kid-friendly
Ingredients
- 9 oz egg noodles
- 14 oz ground beef (80/20)
- 8 oz white mushrooms, sliced
- 1 yellow onion, sliced
- 2 garlic cloves, chopped
- ½ cup sour cream
- ½ bunch parsley, chopped (optional)
- 1 vegetable bouillon cube
- 1 tsp smoked paprika
- 1 tsp Dijon mustard
- 2½ tsp vegetable oil
- salt, to taste
- black pepper, to taste
Contains: wheat (gluten), milk, egg, mustard, celery, sulfites. Check the label: soy. Always read the labels if you cook for someone with an allergy.
Method
- Cook the noodles according to the packet, then drain.
- Meanwhile, heat the vegetable oil in a large pan on medium-high heat, add the ground beef and wash your hands after handling the raw meat. Brown the beef for 6–8 minutes, breaking it up, until no pink remains (160°F). Add the yellow onion and mushrooms and cook for 6–8 minutes until the mushrooms are golden.
- Stir in the garlic and smoked paprika for 1 minute, then add the crumbled bouillon cube and 1 cup (225 ml) of water. Simmer for 5 minutes.
- Take the pan off the heat and stir in the sour cream and Dijon mustard. Season with salt and black pepper.
- Toss with the noodles and serve with parsley if using.
Leftovers: Fridge 2 days; reheat gently until piping hot without boiling.
