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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