101 Square Meals - safefood: Food safety, Healthy eating ...

MEASURES, BREAKFAST SOUPS BEEF, LAMB

FISH

INTRO &

& PORK

CONTENTS

CHICKEN VEGETARIAN & TURKEY

SNACKS & LIGHT MEALS

SALADS DESSERTS

101 Square Meals

Easy recipes for everyday life

MEASURES, BREAKFAST SOUPS BEEF, LAMB

FISH

INTRO &

& PORK

CONTENTS

CHICKEN VEGETARIAN & TURKEY

SNACKS & LIGHT MEALS

SALADS DESSERTS

Measurement & temperature conversions

Abbreviations

Teaspoon tsp

Dessertspoon dstsp

Tablespoon tbsp

Fluid ounce fl oz

Ounce

oz

Millilitre

ml

Litre

l

Pint

pt

Pound

lb

Gram

g

Kilogram

kg

?Celsius

?C

?Fahrenheit ?F

Weight

Metric 5 g 15 g 25 g 50 g 85 g 110 g 140 g 180 g 200 g 225 g 250 g 280 g 300 g 340 g 375 g 400 g 425 g 450 g 675 g 900 g

Imperial ? oz ? oz (1 dstsp) 1 oz 2 oz 3 oz 4 oz (? lb) 5 oz 6 oz 7 oz 8 oz (? lb) 9 oz 10 oz 11 oz 12 oz 13 oz 14 oz 15 oz 16 oz (1 lb) 24 oz (1.5 lb) 32 oz (2 lb)

Volume

Household measures ? tsp 1 tsp ? tbsp 1 tbsp ? cup (8 tbsp) 1 cup (16 tbsp) 2 cups

Imperial 2.5 ml 5 ml 7.5 ml 15 ml 120 ml 240 ml 480 ml

Metric

4 fl oz 8 fl oz 16 fl oz

Oven temperature

Description Extremely low Very low Low Very moderate Moderate Moderately hot Fairly hot Hot Very hot Extremely hot

?C ?F Gas mark 120 250 Half 140 275 1 150 300 2 160 325 3 180 350 4 190 375 5 200 400 6 220 425 7 230 450 8 240 475 9

Handy hint ? yoghurt pot measures Use any standard shape yoghurt pot marked 125 g. One pot is approximately:

>>110 g white flour

>>120 ml liquids (e.g. water, milk) >>110 g soft brown sugar

>>180 g caster or granulated sugar >>85 g wholemeal flour

MEASURES, BREAKFAST SOUPS BEEF, LAMB

FISH

INTRO &

& PORK

CONTENTS

CHICKEN VEGETARIAN & TURKEY

SNACKS & LIGHT MEALS

SALADS DESSERTS

INTRODUCTION

The food we eat affects our health and well-being and budget plays an important role in what food we buy and prepare. This recipe book is designed to take this into consideration and provides easy-to-prepare, low-budget, tasty, yet highly nutritious meals.

You will find sections containing useful tips on shopping, home freezing and food safety; and helpful information on healthy eating and various tasty breakfast, lunch and dinner recipes. The 101 recipes offer variety for every age and circumstance, resulting in healthier, more balanced diets for individuals and families within a realistic budget.

MEASURES, BREAKFAST SOUPS BEEF, LAMB

FISH

INTRO &

& PORK

CONTENTS

CHICKEN VEGETARIAN & TURKEY

SNACKS & LIGHT MEALS

SALADS DESSERTS

Contents

INTRODUCTION Food safety in the kitchen Recipe symbols

BREAKFAST French toast Omelette Poached eggs Scrambled eggs Porridge Fruity, nutty muesli

SOUPS Chicken soup Farmhouse vegetable soup Mushroom soup Cream of vegetable soup Lentil soup Minestrone soup Leek and potato soup Spicy lentil and tomato soup

BEEF, LAMB & PORK Spaghetti Bolognese Cottage pie Beef burgers Meat loaf Chilli con carne Meatballs Beef tacos

3 Beef stew

6 Pork stir-fry 8 Beef or lamb curry

Grilled pork chops with apple sauce 9 Pork and pepper kebabs

10 Pork, chickpea and sweet potato stew 11 Honey roast ham

12 13 FISH 14 Baked, stuffed fish 15 Fish pie

Tuna pasta bake 16 Peri-peri salmon

17 Fish fingers 18 Soy salmon 19 Sun-dried tomato cod 20 Grilled salmon cutlets

21 22 CHICKEN & TURKEY 23 Chicken and vegetable casserole 24 Chicken curry

Chicken in tomato sauce 25 Barbeque chicken drumsticks

26 Baked chicken with cheese and mustard 27 Coronation chicken 28 Roast chicken and vegetables 29 Chicken fingers 30 Chicken fajitas 31 Chargrilled chicken kebabs 32 Turkey pie

33 34 35 36 37 38 39

40

41 42 43 44 45 46 47 48

49

50

51

52

53

54

55

56

57

58

59

60

4

MEASURES, BREAKFAST SOUPS BEEF, LAMB

FISH

INTRO &

& PORK

CONTENTS

CHICKEN VEGETARIAN & TURKEY

SNACKS & LIGHT MEALS

SALADS DESSERTS

Contents

VEGETARIAN

Spicy potato wedges Spanish tortilla Vegetable stir-fry with eggy rice Midweek Mexican beans Roasted vegetable pasta Sweet potato satay stew Moroccan vegetable tagine Thai butternut squash curry Rice and vegetable hotpot Lentil and vegetable stew Peas and rice

SNACKS & LIGHT MEALS

A graze box Packed lunch Baked potatoes Pancakes Quiche Potato cakes Toasted cheese Guacamole Crunchy fruit and yoghurt Hummus Sweet potato crisps Fruit salad Kiwi, grape and apple smoothie Red rooster smoothie Nectarine, strawberry and banana smoothie Peary nice smoothie

61 SALADS

62 10-minute couscous salad 63 Chicken Caesar salad 64 Hot pasta salad 65 Warm chickpea salad 66 Mexican bean salad 67 Chicken and pasta salad 68 BLT pasta salad 69 Warm chicken noodle salad 70 Tuna rice salad 71 Lemony roast chicken couscous 72 Mixed bean and rice salad

Greek pasta salad 73 74 DESSERTS & BREADS 75 Wholemeal bread 76 Queen cakes 78 Wholemeal scones 79 Irish tea brack 81 Banana bread 82 Carrot cake 83 Coffee cake 84 Apple or rhubarb crumble 85 Bread and butter pudding 86 Simple sponge 87 Simple oat bread 88 Ultimate basic muffins 89 Eton mess 90 91

92

93 94 95 96 97 98 99 100 101 102 103 104

105

106 107 108 109 110 111 112 113 114 115 117 118 119

5

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