101 Square Meals - Safefood
MEASURES,
INTRO &
CONTENTS
BREAKFAST
SOUPS
BEEF, LAMB
& PORK
FISH
CHICKEN
& TURKEY
VEGETARIAN
101 Square Meals
Easy recipes for everyday life
SNACKS
& LIGHT
MEALS
SALADS
DESSERTS
MEASURES,
INTRO &
CONTENTS
BREAKFAST
SOUPS
BEEF, LAMB
& PORK
FISH
CHICKEN
& TURKEY
VEGETARIAN
SNACKS
& LIGHT
MEALS
SALADS
Measurement & temperature conversions
Weight
Abbreviations
Teaspoon
Dessertspoon
Tablespoon
Fluid ounce
Ounce
Millilitre
Litre
Pint
Pound
Gram
Kilogram
¡ãCelsius
¡ãFahrenheit
tsp
dstsp
tbsp
fl oz
oz
ml
l
pt
lb
g
kg
¡ãC
¡ãF
Volume
Metric
Imperial
Household measures
Imperial
Metric
5g
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
? 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)
? tsp
1 tsp
? tbsp
1 tbsp
? cup (8 tbsp)
1 cup (16 tbsp)
2 cups
2.5 ml
5 ml
7.5 ml
15 ml
120 ml
240 ml
480 ml
4 fl oz
8 fl oz
16 fl oz
Oven temperature
Description
¡ãC
¡ãF
Gas mark
Extremely low
Very low
Low
Very moderate
Moderate
Moderately hot
Fairly hot
Hot
Very hot
Extremely hot
120
140
150
160
180
190
200
220
230
240
250
275
300
325
350
375
400
425
450
475
Half
1
2
3
4
5
6
7
8
9
Handy hint ¨C 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
DESSERTS
MEASURES,
INTRO &
CONTENTS
BREAKFAST
SOUPS
BEEF, LAMB
& PORK
FISH
CHICKEN
& TURKEY
VEGETARIAN
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,
INTRO &
CONTENTS
BREAKFAST
SOUPS
BEEF, LAMB
& PORK
FISH
CHICKEN
& TURKEY
VEGETARIAN
SNACKS
& LIGHT
MEALS
SALADS
DESSERTS
Contents
INTRODUCTION
3
Food safety in the kitchen
Recipe symbols
6
8
BREAKFAST
9
French toast
Omelette
Poached eggs
Scrambled eggs
Porridge
Fruity, nutty muesli
10
11
12
13
14
15
SOUPS
16
Chicken soup
Farmhouse vegetable soup
Mushroom soup
Cream of vegetable soup
Lentil soup
Minestrone soup
Leek and potato soup
Spicy lentil and tomato soup
17
18
19
20
21
22
23
24
BEEF, LAMB & PORK
25
Spaghetti Bolognese
Cottage pie
Beef burgers
Meat loaf
Chilli con carne
Meatballs
Beef tacos
26
27
28
29
30
31
32
Beef stew
Pork stir-fry
Beef or lamb curry
Grilled pork chops with apple sauce
Pork and pepper kebabs
Pork, chickpea and sweet potato stew
Honey roast ham
33
34
35
36
37
38
39
FISH
40
Baked, stuffed fish
Fish pie
Tuna pasta bake
Peri-peri salmon
Fish fingers
Soy salmon
Sun-dried tomato cod
Grilled salmon cutlets
41
42
43
44
45
46
47
48
CHICKEN & TURKEY
49
Chicken and vegetable casserole
Chicken curry
Chicken in tomato sauce
Barbeque chicken drumsticks
Baked chicken with cheese and mustard
Coronation chicken
Roast chicken and vegetables
Chicken fingers
Chicken fajitas
Chargrilled chicken kebabs
Turkey pie
50
51
52
53
54
55
56
57
58
59
60
4
MEASURES,
INTRO &
CONTENTS
BREAKFAST
SOUPS
BEEF, LAMB
& PORK
FISH
CHICKEN
& TURKEY
VEGETARIAN
SNACKS
& LIGHT
MEALS
SALADS
DESSERTS
Contents
VEGETARIAN
61
SALADS
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
62
63
64
65
66
67
68
69
70
71
72
SNACKS & LIGHT MEALS
73
10-minute couscous salad
Chicken Caesar salad
Hot pasta salad
Warm chickpea salad
Mexican bean salad
Chicken and pasta salad
BLT pasta salad
Warm chicken noodle salad
Tuna rice salad
Lemony roast chicken couscous
Mixed bean and rice salad
Greek pasta salad
93
94
95
96
97
98
99
100
101
102
103
104
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
74
75
76
78
79
81
82
83
84
85
86
87
88
89
90
91
DESSERTS & BREADS
105
Wholemeal bread
Queen cakes
Wholemeal scones
Irish tea brack
Banana bread
Carrot cake
Coffee cake
Apple or rhubarb crumble
Bread and butter pudding
Simple sponge
Simple oat bread
Ultimate basic muffins
Eton mess
106
107
108
109
110
111
112
113
114
115
117
118
119
92
5
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