I developed these recipes last year for a client with average costs and protein levels.
Pro To Go “Recipes”
Spinach, Mushroom & Chickpea “Frittatart” ( 8 portions)
6 wWhole Eggs (£1.44)
12 Egg Whites (£1.80)
6 dessert spoons of quark (£0.25)
8 Chestnut Mushrooms ( cut into 6 wedges each) (£0.75)
1/3 Bag of Baby Spinach ( wilted in the microwave for 10 seconds and seasoned with salt, pepper and a pinch of nutmeg) (£0.33)
80g drained cooked chickpeas (£0.15)
Salt & Pepper to taste.
Total recipe cost = £4.72 portion cost = £0.59
Total protein per portion =14g
Heat a 30cm flan case in the oven at 130oC on a tray.
Beat together the eggs, egg whites and quark till mixed well.
Lightly fry the mushroom wedges then season lightly.
Remove the flan tin from the oven and arrange the Spinach on the bottom evenly then the mushrooms and finally the chickpeas.
Slowly add the egg mix in a circle till half way up. Place the flan in the oven and pour the remaining mix in to the top.
Cook for 20-25mins till cooked.
Remove from the oven and allow to cool before cutting into portions.
3 essential ingredients used in many cuisines around the world.
30g fresh ginger ( roughly chopped) (£0.90)
2 bulbs of garlic ( Cloves peeled) (£0.46)
3 red chillies( remove top, cut in half lengthwise and remove seeds) ( £0.30)
Place all the ingredients in the Thermomix and blitz. Add 1 tsp sesame oil (£0.13) and 100ml cold water. Blitz again till all combined. Place in a refrigerator for a week at a time. Makes 200g
Total cost of recipe = £1.79. A 15g dessertspoon costs £0.08
Spinach & Rocket Pesto ( 30portions)
100g fresh washed rocket (£1.25)
100g washed baby spinach (£1.00)
1 bunch fresh basil (£0.70)
1 bulb of roast garlic in 50ml olive oil (£0.62)
50g pine nuts (£1.40)
50g cashew/almonds ( either is good) (£0.65)
Additional 50ml olive oil. ( £0.20)
Total cost of recipe = £5.82. Portion cost = £0.20
To roast the garlic, peel all the Cloves of 1 bulb and make a pouch with some aluminium foil add the Cloves and 50ml olive oil, roast in a medium oven for 15-20 minute.
Now add all the ingredients with a little fresh black pepper to the Thermomix and blitz until smooth.
Place in a sealed container in the fridge for a week to 10 days
1 portion is equal to a dessert spoon 10-15gms with 2g of protein.
Satay Sauce (30 portions)
Turn on the Thermomix and set the timer for 5 minutes and add 3 tbsp of the trinity mix, after 2 minutes add 300ml coconut milk, 300ml of chicken stock ( Knorr low sodium) and 300ml peanut butter. Continue cooking for a further 3 minutes at 100oC. Turn off the heat and blitz on number 8 for 25seconds. Allow to cool and decant into small sauce containers of 30mls each.
Remove the flesh from 4 Chicken legs and cut into bite sized pieces. Peel 2 red onions, cut in half,, remove the root and cut each half again. Add this to a large bowl with 100ml of the satay sauce, mix well, cover and marinade for 24hrs. To assemble add a little salt and pepper to the marinade, mix well. Take a wooden skewer and place 6 chunks of chicken (200g) with pieces of onion in between. Heat the grill pan till hot, spray with a little oil and place the skewers on, turning occasionally till all sides are coloured. Finish in a hot oven for 10mins to ensure the chicken is fully cooked. Remove from the oven, allow to cool, remove wooden skewer and place in container. 4 legs should produce 6 portions.
Total Cost of Satay Sauce =£3.79. Portion cost = £0.13. 2g of protein.
Total Cost of a 2Kg Chicken = £4.25 ( meat weight 1.5kg = 7.5 portions of 200g each = £0.57 per portion. 14g protein per portion
Chickpea & Red Onion Bhaji with Raita. ( 10 portions)
500g drained cooked chickpeas ( £0.95)
3 small red onions finely shredded ( £0.15)
2 Tbsp Trinity ( £0.24)
1 Tbsp Curry powder (£0.15)
Spray Oil ( £0.15)
Salt & Pepper
Total Cost of recipe = £1.64. Portion Cost = £0.17. 2g protein per portion
The addition of 6 egg whites ( £0.90) makes a portion cost £0.26 but raises the protein to 8g per portion
Place the chickpeas, Trinity, curry powder and seasoning in the Thermomix and process until nearly smooth but still retaining a little texture.
Empty contents into a large bowl and add the shredded onions, mix well by hand and place in the fridge to chill for at least 1 hour.
After 1 hour turn on the oven to 180oC and place a tray in to heat.
Take the Bhaji mix and shape into 30 little balls.
Remove the tray from the oven and place the balls on pressing down to flatten slightly, spray with a little oil and bake in the oven for 15mins until crisp. Allow to cool on the tray.
To make the Riata, mix 150ml of quark and 150ml Greek yogurt.
Peel 1/5 cucumber, cut in quarters, remove the seeds and chop into thin slices. Take 6 good sized mint leaves ( 1Tbsp of mint sauce from a jar is equally good).
Chop the leaves finely and add to the Quark/Yoghurt mix with the cucumber and mix well. Divide between 10 small containers with 3 Bhaji per portion.
Total Cost of recipe. = £1.40. Portion cost = £0.14
Protein per portion of Raita = 2g
( 10 portions)
2 large Aubergines (£1.90)
1bulb of roast garlic ( see Pesto recipe) ( £0.43)
2 Tbsp good quality Tahini ( £0.30)
Salt & Pepper
Total Cost of recipe = £2.63. Portion cost = £0.27
Preheat oven to 190oC
Rub a little oil all over the Aubergines, place on a tray and then into the oven for half an hour or until fully cooked and soft.
Remove from the oven and allow to cool slightly
Cut off the top and cut each Aubergine in to quarters lengthways, using a dessert spoon scoop out all the flesh and discard the skin.
Place all the ingredients into the Thermomix and process on number 3 for 30 seconds, stop and check seasoning, if it is not smooth enough to your liking process a little more for 5 seconds at number 7.
Decant into 10 containers
Top Tip:- some people like a little lemon juice added when serving with fish.
Chilli Con Carne
12 x 250g Portions or 15 x 200g Portions
200g onion, finely chopped (£0.10)
200g carrot, finely chopped (£0.10)
1 celery stick, finely chopped (£0.05)
1 tbsp olive oil (£0.04)
1kg steak mince ( no more than 10%) (£5.50)
4 garlic cloves, crushed (£0.11)
3 red chillies, chopped (£0.30)
1 tsp chilli powder or cayenne pepper (£0.07)
3 heaped tsp paprika (£0.10)
2 red pepper, finely chopped (£0.66)
600g chopped tomatoes tinned (£0.53)
350ml chicken or beef stock (£0.20)
600g tin cooked kidney beans, in Chilli sauce (£0.97)
Salt and pepper
Total Cost of recipe = £8.73 Portion cost = £0.73 ( 250g) £0.58 (200g)
Total Protein in recipe = 284g per Kg. 250g = 23.66g. 200g = 18.9g
Heat a large saucepan and add the mince, allow to colour before stirring, then stir until all the meat is browned. Now add the chopped garlic, chillies, onions, carrot, celery and peppers, cook for 4-5minutes and add 2 Tbsp Ground Cumin, 1 Tbsp Ground Coriander and 1 Tsp Ground Cinnamon. Stir well and add the tomatoes and stock. Bring to the boil then reduce to a simmer with a tight fitting lid for a minimum of 1 ½ hours.
As an added extra luxury add 50g 70% dark chocolate adding about 2p per portion. The chocolate contains flavonols which aid memory and brain function.
Best eaten the following day to allow flavours to impart.
Brocolli & Cauliflower Mash ( 10 portions)
1kg Brocolli, cut into florets
500g Cauliflower cut into florets
Place a large pan of water onto boil and once boiling add some salt. Drop the Cauliflower florets in and cook for 3 minutes then remove and drop into very cold water. Add the brocolli to the water and cook for 2 minutes then repeat as you did with the Cauliflower. Drain well and mash with the hand blender to retain some texture. If you need a soft purée put them into the Thermomix till blended on speed 6.
Cost of recipe =£2.00 Cost of portion £0.20
Pea and Rosemary Purée ( 10 portions)
1kg drained Processed Peas
10g Fresh Rosemary ( finely chopped)
Salt & Pepper
Cost of Recipe =£2.50 Cost of Portion = £0.25
Protein in recipe 54g Protein per portion = 5.4g
Place all the ingredients into the Thermomix and process on speed 6 till smooth, season scrapedown the sides and blend again until you have the correct consistency.
Baked Avocado with Turkey Rashers (1portion)
1 small ripe avocado
1 medium egg
2 turkey rashers ( cut into thin strips)
Cut the avocado in half lengthways and scoop out a little more of the flesh with a teaspoon.
Bring a pan of water to the boil and add a little salt
Place some cling film loosely over a small bowl and crack an egg into it, bring up the edges and tie tightly. Gently drop into the simmering water for 2 minutes. Remove and plunge into iced cold water until cold.
When the egg is cold remove the cling film and place into the avocado hole, place the other half on top and wrap with the turkey rashers, ensure all the ends run down one Edge. Bake in a hot oven for 10mins until golden. Serve with a little salad
Add salt and pepper