THE Family Meals for a Fiver initiative continues with a different budget recipe for every weekday.
A collaboration between the JEP and the Co-op, the weekly feature is aimed at helping struggling families during the ongoing cost-of-living crisis, with easy-to-follow recipes created by local chefs, foodies, restaurateurs and café owners, all of which are made using ingredients bought from the Co-op for a combined total cost of £5 or less.
This week, local personal trainer, wellbeing expert and regular JEP contributor Chloé Bowler offers a different recipe for Monday through to Friday.
‘I was so excited to see the JEP running this amazing feature on feeding families for under a fiver,’ says Chloë.
‘It is such a difficult time for so many at the moment and, as such, something as essential as feeding your family can become an incredibly stressful part of everyday life.
‘Rather than offering one or two recipes, I wanted to offer five so that you can hopefully relax and not have to think too much about planning suppers for a whole week.’
Cheese and ham quesadillas, £4.84
INGREDIENTS
1 pack of tortilla wraps (eight), £1.59
1 pack of mozzarella 225g, £1.35
1 pack of sliced ham, eight slices, £1.05
3 eggs, 85p from £1.70 pack of six
METHOD
1) Heat a pan with a little butter or oil. When the oil is hot, crack the eggs into a bowl and mix with a fork. Pour in a little of the egg mixture, just enough so that it covers the base of the pan.
2) While the eggs are cooking, place the wrap on top and gently push down into the egg.
3) Once the egg is just about cooked, flip the tortilla over so the egg is on top.
4) Place a slice of ham and a slice of mozzarella on one side of the wrap.
Season then fold the tortilla. Press down into the pan and turn so both sides are brown.
5) Cut into slices – the mozzarella should ooze out.
6) Repeat with the other wraps, egg mixture, ham and cheese, and serve in the middle of the table.
Chloë Bowler: ‘This recipe is a real family favourite. It only takes five minutes to make and it is full of good nutrition and lots of energy. It is also a really fun recipe for children as they can enjoy making it with you in the kitchen. The ingredients can easily be swapped around for whatever you have in the fridge or if you simply fancy something different. I often do a feta and spinach filling or sometimes I use left-over bolognese, which goes really well inside.’
Sausage and broccoli couscous, £4.84
INGREDIENTS
Pack of eight sausages, £2.69
250g couscous, 65p of £1.30 packet (500g)
1 Knorr vegetable stock cube, 23p (six for £1.39)
1 260g crown of broccoli, 82p (£3.15/kg)
METHOD
1) Cook the sausages in the oven.
2) Bring a large pan of water to the boil. Add the broccoli and cook for two minutes.
3) Pour the couscous into a big dish. Drain the broccoli water over the couscous (aim for twice the amount of water to couscous).
4) Cover the couscous with cling film and let it sit for ten minutes while the sausages finish off cooking.
5) When the sausages are cooked, cut them up into bite-size pieces, and add with the broccoli to the couscous.
6) Season well and serve.
Chloé Bowler: ‘This is a fantastic recipe, and a great alternative to other sausage-based recipes, such as bangers and mash. Couscous is so quick to make – you just need boiling water. I like to use stock to give it a bit of extra flavour and seasoning. The broccoli adds nutrients, texture and colour, but you can choose whatever vegetable you like. They all go well together. Perhaps add a spoonful of mustard for a bit of extra punch.’
Pesto pea penne, £2.65
INGREDIENTS
250g penne, £1.19 packet
200g frozen peas, 35p of a £1.39 packet (800g)
125g green pesto, £1.11 of a £1.69 packet (190g)
METHOD
1) Cook the pasta in hot, boiling water. 2) Just before the pasta is cooked, add the frozen peas to the pan.
3) Drain the pasta and peas then return to the pan.
4) Immediately stir in the pesto and serve.
Chloé Bowler: ‘This is such a simple recipe – so much so that I almost thought it was too simple to include. Yet it is a firm favourite with my children, and deserved its place due to it being so cheap. You wouldn’t think by tasting it that it is the cheapest option, however, and this is because the pesto packs such a punch of flavour. It is a fabulous ingredient to add to so many dishes, and it works really well with pasta.’
Chicken satay noodles, £4.88
INGREDIENTS
2 chicken breasts, £3.69
125g (two nests) Co-op oriental dry egg noodles, 75p of a £1.49 packet (250g)
85g Co-op Crunchy Peanut Butter, 44p of £175 tub (340g)
METHOD
1) Chop the chicken breasts into bite-size chunks. Add to a pan of oil and cook.
2) Meanwhile boil the kettle and pour in 500ml of hot water to a bowl with the peanut butter in.
3) Keep stirring the chicken and when it is cooked, add the noodles and stir.
4) Pour in the peanut butter mixture which should now have softened with the water.
5) Stir well so that the chicken and noodles are well covered by the liquid peanut butter.
Couscous bolognese, £4.90
INGREDIENTS
500g beef mince, £3.69
1 tin of chopped tomatoes, 69p
200g couscous (dried weight), 52p of £1.30 packet (500g)
Instructions
1) Boil a kettle and pour the hot water over the couscous in a large dish (aim for double the water to the amount of couscous).
2) Cover with cling film and leave the couscous to absorb the water.
3) Add some oil to a large pan and then add the minced beef.
4) Using a spoon, break up the mince and turn it until it is thoroughly cooked. Pour in the chopped tomatoes and simmer.
5) When you have a nice mixture, season well, then add the couscous.
Stir all the ingredients in well together and serve.
