Professional Documents
Culture Documents
Eats
Easy and tasty family meals that make
your food budget go further
Contents
Quick
Quick recipes 7
Chicken recipes 11
Fish recipes 16
Meat recipes 21
Meatless recipes 27
Fish
can fulfil their lifetimes. Our programmes help people live healthier lives.
We work hard to make food choices easy for New Zealanders by providing
a range of recipes to eat well on a budget.
meatless
eat
eat
most
most
vegetables
vegetables
& fruit a variety of colours
& fruit a variety of colours
eat
eat some
some
bread, cereals, grains,
starchycereals,
bread, vegetables
grains, wholegrain & high-fibre
starchy vegetables wholegrain & high-fibre
fish, meat, chicken, ts ts
fa fa
s s
legumes,
fish, meat,eggs
chicken,
an an
legumes, eggs
&
tu ed
cheese
milk, yoghurt, reduced fat r sa rat
u
to t
cheese reduced fat r, sal or sa
use some oils, nuts ug
a
alt
in s ar, s
use some oils, nuts hig
h g
ks su
dr in h in
r hig
Cut baCk ods o
on junk foods, takeaways & fo dri nks
r
Cut baCk ods o
on junk foods, takeaways & fo
simple steps
to healthier
simple steps
Affordable Eats Cookbook : Heart Foundation
4
eating
to healthier
eating
Healthier eating can be easy. Why not start by taking one simple step?
simple steps Here are some ideas to add goodness to your kai: simple steps
to healthier
eating
vegetables & fruit : a variety of colours my step
‘add one’ more vege ‘add one’ salad vege ‘add one’ coleslaw ‘add one’ piece of fruit xxxx
to dinner to your sandwich to a takeaway meal to breakfast or lunch xxxxx
or
Swap from white bread Choose baked potatoes or Use wholemeal instead Choose just one starchy xxxx
to wholegrain kumara instead of deep fried of white flour or grainy food at a meal xxxxx
Cut the fat off meat Drain the fat from Add a can of legumes Steam, grill or pan fry fish xxxx
and skin off chicken canned corned beef to a dish and use less meat instead of deep frying xxxxx
milk, yoghurt, cheese : reduced fat junk food & takeaways : cut back
Switch to lite blue, Swap from full fat to Swap from a sweet bakery Try homemade instead Downsize from a big plate
green or yellow top milk reduced fat cheese item to reduced fat yoghurt of bought takeaways to a smaller size
oils, nuts
5
to oils or margarine a snack instead of potato chips sandwich or salad to water or milk of ice cream to one scoop
Ingredients you’ll need
Affordable Eats recipes are made using these ingredients. Remember
if you don’t have the exact ingredient for the recipe you are making,
try substituting it with a similar ingredient. If an ingredient seems too
expensive replace it with a more affordable ingredient or leave it out.
Oil Spring onions Eggs
Sesame oil Onion Milk, reduced-fat
Curry powder Red onion Yoghurt, reduced-fat
Tomato paste, salt-reduced Garlic Sour cream, reduced-fat
Dried chilli Edam cheese
Paprika Pumpkin Frozen mixed vegetables
Dried mixed herbs Kumara Peas
Nutmeg Carrot
Cinnamon Potato Wholegrain bread
Black pepper Wholegrain tortillas
Parsley
Chicken stock, salt-reduced Mint Chicken mince
Beef stock, salt-reduced Coriander Chicken breasts
Soy sauce, salt-reduced Rosemary Cooked chicken
Fish sauce Ginger Mussel meat
Sweet chilli sauce Smoked fish
Lemons Fish
Coconut cream lite
Oranges Trim pork
Baking powder Bananas Beef mince
Brown sugar Kiwifruit Beef lean
White sugar Pears Mutton
Wholemeal flour Bacon
Leeks
Cornflour Canned corn beef
Broccoli
Brown rice Mushrooms
Long grain rice Peppers
Medium grain rice Chilli
Vermicelli noodles Courgettes
Dried pasta Cucumber
Couscous Tomatoes
Cabbage
Red kidney beans, canned Celery
Cream-style corn Silver beet / spinach
Tomatoes, canned Radishes
Baked beans
Currants
Nuts
Cashews
Quick
Ingredients Method
8 slices wholegrain 1. Cut a 4cm hole (use a biscuit cutter) in each
toast bread slice of bread
2 Tbsp oil 2. Brush oil on one side of each slice of bread
8 eggs 3. Place the bread oil-side down in a frying pan
Freshly ground black on a medium heat
pepper
4. Break an egg into the hole of each slice of
bread
5. Once the egg starts to set, brush on a little oil
and turn to cook on the other side
6. Sprinkle with pepper
Per serve:
Energy Sat fat carbs fibre sodium
Quick
Ingredients Method
1 Tbsp oil 1. Heat oil in a large frying pan
1 medium onion, diced 2. Add onion and sauté until soft
1 ½ cups cabbage, 3. Add remaining ingredients and heat through
cooked
4. Turn frequently and scrape residue stuck
4 medium potatoes,
to the bottom of the pan
boiled and cubed
1 medium kumara,
5. Serve hot
boiled and cubed
Per serve:
½ cup nuts, roughly
chopped (optional) Energy Sat fat carbs fibre sodium
Per serve:
Energy Sat fat carbs fibre sodium
Chicken
salt-reduced 2. Stir in chicken mince and soy sauce and return
1 cup chicken mince to the boil
or 1 skinless chicken 3. In a small bowl, mix together the cornflour
breast minced in food and 2 tablespoons cold water
processor
4. Stir cornflour mixture into soup gradually
1 Tbsp soy sauce,
until thickened
salt-reduced
2 Tbsp cornflour 5. Gradually add beaten egg while stirring
the soup
2 eggs, beaten
6. Remove from heat and serve
Per serve:
Energy Sat fat carbs fibre sodium
Per serve:
Energy Sat fat carbs fibre sodium
Per serve:
Energy Sat fat carbs fibre sodium
Chicken
1 ½ cups spinach or
silverbeet, blanched, if 4. Mix together the sour cream and eggs.
using frozen thaw and Then pour the egg mixture evenly over the
squeeze out the liquid ingredients in the tin
2 Tbsp reduced-fat 5. Sprinkle rosemary leaves over the top
sour cream
6. Bake for approximately 30 minutes or until
4 eggs the egg has set
1 Tbsp rosemary 7. Turn out of the tin
(optional)
Serve with salad and tomato relish
Per serve:
Energy Sat fat carbs fibre sodium
Ingredients Method
350g mussel meat, 1. Mix together gently; chopped mussels, eggs,
finely chopped, or 3 flour, parsley, spring onion, milk, yoghurt and
courgettes grated baking powder
4 eggs 2. Heat a large heavy-based frying pan using
2 cups wholemeal flour a little oil at a time
½ cup parsley, chopped 3. Drop 2 tablespoons of batter into pan
2 spring onions, chopped for each fritter
/ cup reduced-fat milk 4. Cook until golden brown on both sides and
½ cup reduced-fat cooked through
yoghurt, unsweetened Serve with green salad and or seasonal vegetables
2 tsp baking powder Variation Banana Fritters
2 Tbsp oil
Substitute the mussel meat or courgettes for
Makes 24 fritters 350g banana or 3 medium bananas; replace the
parsley and spring onions with ½ cup sugar and
a teaspoon of cinnamon
Per serve:
Energy Sat. fat carbs fibre sodium
Fish
2 tsp fish sauce Serve with salad and steamed rice
1 tsp sesame oil
Per serve (three fish cakes):
1 Tbsp oil
Energy Sat. fat carbs fibre sodium
Makes 18
4061KJ 0.4g 3g 0.2g 191mg
Fish
1 cup water
Pepper to taste Per serve
Energy Sat. fat carbs fibre sodium
an oven-proof dish
2 Tbsp lemon juice
6. Lay the diced fish on top of sauce. Spread the
600g white fish fillets, mashed potato on top, sprinkle with grated
diced (hoki, trevally)
cheese
½ cup Edam cheese,
grated 7. Bake for approximately 30 minutes or until hot
through and fish is cooked
Per serve:
Energy Sat. fat carbs fibre sodium
Meat
finely chopped covered for 5 – 10 minutes
4 cloves garlic, crushed
2. Heat the oil in a large saucepan. Add onion,
1kg Trim pork, diced ginger, garlic, and pork. Stir-fry for 3– 4
5 carrots, sliced thinly; minutes
OR 4 cups frozen mixed 3. Add carrots (or frozen vegetables), broccoli
vegetables (or cauliflower), pepper and ½ cup of water
1 head broccoli, sliced to the saucepan and cook for 3 minutes.
into small pieces;
4. Add soy sauce to saucepan and stir – cover
Or ½ head cauliflower,
and simmer for 10 –15 minutes until meat is
sliced into small pieces
tender
1 yellow pepper, seeds
removed, chopped 5. Serve over the cooked rice
2 Tbsp soy sauce, salt
Per serve:
reduced
Energy Sat. fat carbs Fibre sodium
Meat
Per serve:
Per serve:
Meat
1 Tbsp oil 1. Heat the oil in a large pot. Add onions and
2 medium onions, diced carrots, sauté until beginning to soften
2 medium carrots, diced 2. Add the meat and cook until lightly browned
300g mutton or hogget, on the outside
fat removed and diced 3. Add the potatoes and stock and bring
2 large potatoes, to a gentle simmer
washed and diced 4. Cover and cook for approximately 1 ½ hours
3 cups beef stock, or until the meat is tender
salt-reduced 5. Garnish with parsley
2 Tbsp parsley, chopped
Serve with steamed cabbage
Per serve:
large outer leaves Now blanch the shredded cabbage and carrot
sticks
1 cup cabbage,
shredded finely 5. Lay the cabbage leaves out flat, remove the
1 carrot, sliced into thickest part of the stems. Place ½ cup of
sticks the mince mixture onto the bottom of the
cabbage leaves and roll up, folding in the sides
2 cups beef stock,
as you roll
salt-reduced
6. Place into an ovenproof dish, pour over the
stock, cover and bake for 45 minutes
7. Garnish with shredded cabbage and carrots
Serve with steamed vegetables
meatless
Per serve:
Per serve:
Kitchen measures
1 Tbsp = 15 ml
1 tsp = 5 ml
3 tsp = 1 Tbsp (NZ)
1 cup = 250 ml
½ cup = 125ml
4 cups = 1 litre
Five simple
steps to eating
for a healthy heart
1. Eat plenty of vegetables and fruit
2. If choosing meat, make it lean; include fish as an alternative
3. Choose low-fat milk
4. Replace butter with margarines and healthy oils
5. Reduce salt; check sodium on food labels
With your help we can continue to produce high quality resources for
New Zealanders affected by heart disease. To make a donation go to
www.heartfoundation.org.nz/donate or contact us at:
Heart Foundation, PO Box 17160, Greenlane, Auckland 1546
T 09 571 9191 E info@heartfoundation.org.nz W www.heartfoundation.org.nz
Printed 2014
ISBN 978-1-927263-14-3
The Heart Foundation of New Zealand is a registered charity (CC23052) under the Charities Act 2005