C4L Supermeals Planner 2208162

Super deals
Super quick
Super healthy
Here are 7 supermeal recipes with great ideas for

low-cost, quick and easy healthier meals.
All the recipes can be prepared for around 5 and each one serves four adults (with the
exception of the Sunday roast which serves six but costs a little more).
If you're feeding children too, remember that they don't need to eat as much as an adult
and need kid-sized portions. If you're cooking for fewer people you can simply reduce the
quantities, or why not make the full amount and freeze extra portions for another day?
Planning and preparing tasty meals every day of the week can feel like a big job. Here's a
super way to help you prepare healthier and tasty meals quickly, cheaply and easily. Use
this supermeal planner with 7 easy-to-make recipes. To make it even easier, there's also a
shopping list you can take with you to the supermarket.
By the way, you can find out about special offers on some of the ingredients and check
out even more tips and recipe ideas online - simply search 'Change4Life'.
www.nhs.uk/Change4Life
10 minute chicken noodle soup

Quick and easy pollock and leek grills
Tortilla cheese turnovers
Pork and bean casserole
Chicken pittas
Turkey stir-fry
Sunday roast
Cereal with no added sugar (sweeten it with a bit of chopped up fruit instead)
Low-fat yoghurt as a tasty addition to a healthier breakfast
Banana on toast. It's a cheap, filling breakfast, plus it counts as one of your 5 A DAY
Fruit smoothies - they are delicious, full of vitamins, minerals and fibre and count
towards your 5 A DAY
A toasted wholegrain English muffin or crumpet, with low
fat spread. It's quick and tasty
Why not eat any leftovers from your evening meal the
next day as lunch too?
Making a packed lunch? Wholemeal, seeded or granary
bread is a healthier choice for sandwiches
Eating out for lunch? More and more restaurants now
show the calorie information on the menu. Look out for it
and choose lower-calorie options. (A man needs around
2500 calories a day and a woman 2000)
Shopping List
Making a shopping list and sticking to it can save you time and money
Take a look at the labels and choose lower calorie, salt, sugar and fat options
Canned goods
1 x 400g can of chopped tomatoes
2 x 410g cans of haricot beans in water
Bakery
40g packet of white or wholemeal breadcrumbs
Fruit and veg

4 x leeks
1 x small avocado
8 x spring onions
1 x lemon
2 x tomatoes
1 x large onion
1 x garlic clove
7 x carrots
1 x medium apple
fresh parsley
1 x 100g bag of lettuce leaves
1 x 250g packet of cherry tomatoes
1 x small orange
1 x peppers, any colour
2 x celery sticks
6 x mushrooms (cup or button)
250g of potatoes
1 x savoy cabbage
Dairy
1 x 1.1 L bottle of 1% fat milk
reduced fat mature Cheddar cheese
1 x 500g carton of low-fat natural yoghurt
Dried goods and cereals

1 x 300g packet of medium or fine dried egg
noodles
cornflour
Herbs and spices

reduced salt vegetable or chicken stock

ground black pepper
dried mixed herbs
Meat and fish

250g of skinless, boneless roast chicken breasts
200g of smoked pollock fillets
300g of pollock fillets
350g of lean pork shoulder
150g of skinless uncooked chicken (thigh or
breast)
350g packet of skinless turkey breast
1 x whole 2kg chicken
Frozen
300g bag of frozen or fresh stir-fry vegetables
1 x 500g bag of frozen peas
Jars and sauces

reduced salt soy sauce
1 x 40g packet of reduced fat Cheddar cheese
sauce mix
wholegrain mustard
1 x bottle vegetable oil
tomato puree
Worcestershire sauce
tikka masala curry paste
1 x packet reduced salt gravy granules
10 minute chicken noodle soup

This is such a versatile dish - it's ideal for using
up leftover veg and you can use any type of
meat. An almost instant meal in a bowl!
Serves: 4 adults
Preparation time: 3 mins
Cooking time: 7 mins
Ingredients:
125g medium or fine dried egg noodles
1.2 litres reduced salt vegetable or chicken stock
300g frozen or fresh stir-fry vegetables
250g skinless, boneless roast chicken breasts sliced
1 pinch ground black pepper
1 tbsp reduced salt soy sauce
What to do:
1. Put the noodles into a heatproof bowl and cover them with boiling water. Leave to soak for 6 minutes.
2. Meanwhile, pour the stock into a large saucepan and bring up to the boil. Add the vegetables and
simmer for 5 minutes.
3. Drain the noodles, then add them to the saucepan with the sliced chicken. Season with pepper. Heat for
1-2 minutes, then ladle into bowls.
4. Serve each portion sprinkled with a few drops of soy sauce.
Tip 1: This is a great way to make the most of any fresh vegetables that need to be used up.
Tip 2: If you like things spicy, add a few fine slices of fresh red or green chilli, or a pinch of dried chilli flakes.
Nutritional information:
Per portion (i.e. recipe)
245kcals / 1025kJ
26g protein
4g fat of which 1g saturates
26g carbohydrate of which 4g sugars
3g dietary fibre
215mg sodium
0.5g salt
Quick and easy pollock and leek grills

Pollock is a very economical fish. In this recipe
a combination of smoked and unsmoked
pollock is used to give a good flavour.
Serves: 4 adults
Ingredients:
300g pollock fillets thawed if frozen
200g smoked pollock fillets thawed if frozen
2 leeks sliced
40g reduced fat Cheddar cheese sauce mix
300ml 1% fat milk
1 tsp wholegrain mustard
40g white or wholemeal breadcrumbs
40g reduced fat mature Cheddar cheese grated
What to do:
1. Preheat a medium grill. Put 4 individual shallow heatproof dishes or one large shallow baking dish in the
grill compartment to warm.
2. Put the fish fillets into a large frying pan and cover with water. Heat and simmer gently for 5-6 minutes, or
until the fish is just cooked. (The flesh should flake easily when tested with a fork).
3. At the same time, simmer the leeks in boiling water for 4-5 minutes. Drain the leeks and fish thoroughly,
then share them between the warm dishes.
4. Follow the pack instructions to make the cheese sauce with the milk. Remove from the heat and add the
mustard (if using), then season with some pepper.
5. Share the sauce between the dishes, pouring it over the fish and leeks. Scatter the breadcrumbs and
grated cheese over the top. Grill for 3-4 minutes, until browned and bubbling. Serve at once.
Tip 1: Use whatever fish you like for this recipe. A mixture of unsmoked and smoked haddock works well,
too.
Tip 2: If you like, prepare the dish ahead of time, without grilling it. Cover and chill until needed, then reheat
in the oven at 190C, fan oven 170C, gas mark 5 for 15-20 minutes, until piping hot.
225kcals / 941kJ
33g protein
1g dietary fibre
931mg sodium
2.2g salt
Tortilla cheese turnovers

Your kids will fall in love with these tasty
cheese and salsa tortillas - called quesadillas in
Mexico. They're ready to eat in about 15
minutes, making them a perfect bite to eat
when children arrive home hungry.
Serves: 4 adults
Ingredients:
2 tomatoes finely chopped
1 small avocado peeled, pitted and finely chopped
3 spring onions finely chopped
1 lemon (just a squeeze will do)
1 tsp vegetable oil (for greasing the pan)
4 soft flour tortillas
75g reduced fat mature Cheddar cheese grated
What to do:
1. First of all, make the salsa by mixing together the tomatoes, avocado and spring onions. Add a squeeze
of lemon juice, then season the mixture with some pepper.
2. Grease a non-stick frying pan with a few drops of vegetable oil. Place the pan over a medium-high heat.
3. Add a tortilla to the pan and sprinkle one quarter of the cheese over the top. Heat for a few moments until
the cheese starts to melt, then sprinkle about 2 tablespoons of the salsa onto one half of the tortilla. Fold in
half using a wooden spatula or a fish slice, then cook for another few seconds to warm through.
4. Slide the cooked tortilla onto a serving plate and cut in half. Continue to cook the remaining tortillas in the
same way.
Tip 1: You can add little bits of cooked chicken or chopped ham to the tortillas if you like. Add it just after
the cheese.
Tip 2: You can keep the filling really simple with just grated reduced fat cheese and chopped tomato - or
whatever you have available!
Per portion (i.e recipe)
291kcals / 1218kJ
10g protein
3g dietary fibre
298mg sodium
0.7g salt
Pork and bean casserole

This cheap and cheerful casserole is perfect for
an economical midweek meal.
Serves: 4 adults
Cooking time: 1 hrs
Ingredients:
1 tsp vegetable oil
350g lean pork shoulder cut into chunks
1 large onion chopped
1 garlic clove crushed
2 carrots sliced
1 medium apple cored and chopped (not peeled)
400g chopped tomatoes
2 cans haricot beans in water rinsed and drained
300ml reduced salt vegetable or chicken stock
2 tsp tomato puree
1 tbsp Worcestershire sauce
2 tsp dried mixed herbs
2 tbsp fresh parsley chopped
What to do:
1. Preheat the oven to 180C, fan oven 160C, gas mark 4.
2. Heat the vegetable oil in a large flameproof casserole dish. Add the chunks of pork, cooking them over a
high heat for 3-4 minutes until seared and browned.
3. Add the onion, garlic, carrots and apple. Cook, stirring, for 2 more minutes.
4. Add the tomatoes, haricot beans, the reduced salt stock, tomato puree, Worcestershire sauce and mixed
herbs. Season with some pepper. Put the lid on and transfer to the oven to cook for 1 -2 hours. Serve,
sprinkled with chopped fresh parsley (if using).
Tip 1: Why not serve with some jacket potatoes? Just scrub some large even-sized potatoes and bake
them on the shelf above the casserole for the final hour.
Tip 2: You could make this casserole with chunks of turkey or chicken breast instead of pork.
Per portion (i.e recipe)
379kcals / 1586 kJ
33g protein
5.5g fat of which 1.5g saturates
40g carbohydrate of which 16.5g sugars
12g dietary fibre
210mg sodium
0.5g salt
Chicken pittas
Finger foods are often enjoyed by young
children, so this healthy and tasty dish is
perfect for fun eating. You can use any chicken
pieces you like. It doesn't need to be breast of
chicken, it just needs to be skinned and off the
bone. This recipe uses ready-made tikka
masala paste - you only need a little and you
can store the jar in the fridge for other recipes.
Serves: 2 adults
Ingredients:
2 tbsp low-fat natural yoghurt
2 tbsp tomato puree
2 tsp tikka masala curry paste
150g skinless uncooked chicken (thigh or breast) cut into strips
1 tsp vegetable oil
2 wholemeal pitta breads
2 handfuls lettuce leaves shredded
2 handfuls cherry tomatoes halved
What to do:
1. Mix together the yoghurt, tomato puree and curry paste. Add the chicken and toss to coat. Cover and
refrigerate for 15 minutes to marinate.
2. Preheat a non-stick frying pan over a medium heat. Add the teaspoon of vegetable oil.
3. Put the marinated chicken pieces into the heated pan and stir-fry over a medium heat until cooked but
still juicy (about 5-8 minutes).
4. Warm and split open the pitta breads and fill them with shredded lettuce. Add the cooked chicken, then
serve with cherry tomatoes.
Tip 1: Use turkey breast instead of chicken, for a change.

Tip 2: Serve with raw vegetable sticks and follow with an apple, orange or satsuma to add two extra
portions of fruit and vegetables towards your 5 A DAY.
62kcals / 259 kJ
12g protein
4g fat of which 0.7g saturates
3g dietary fibre
273mg sodium
0.7g salt
Turkey stir-fry
Quick, colourful and very good for you, this
simple turkey stir-fry tastes superb.
Serves: 4 adults
Ingredients:
125g medium or fine dried egg noodles
1 small orange just the juice
1 tbsp reduced salt soy sauce
1 tbsp cornflour
1 tbsp vegetable oil
350g skinless turkey breast cut into strips
5 spring onions thinly sliced
1 peppers, any colour deseeded and thinly sliced
1 carrot cut into thin strips
2 celery sticks thinly sliced
1 handful mushrooms (cup or button) sliced
What to do:
1. Put the noodles into a heatproof bowl and cover with boiling water. Soak for 6 minutes, or follow the
instructions on the packet.
2. Next, mix together the orange juice, soy sauce and cornflour until smooth. Set to one side.
3. Heat the oil in a wok or very large frying pan. Add the turkey and stir-fry briskly for 3-4 minutes. Add the
spring onions, pepper, carrot, celery and mushrooms. Stir-fry over a high heat for another 3-4 minutes, until
the turkey is cooked. The vegetables should remain crisp and crunchy.
4. Give the orange juice mixture a good stir, then add it to the stir-fry and cook for a few moments until
thickened. Drain the noodles well, then add them to the turkey mixture. Serve at once.
Tip 1: If you prefer, leave out the noodles and cook 150g long grain rice to serve with the stir-fry.
Tip 2: For a vegetarian version, replace the turkey with a 300g pack of firm tofu cut into chunks or Quorn
chicken-style pieces. Save time by using ready-prepared fresh or frozen stir-fry vegetables.
Notes:
This recipe has been taken from the Change4Life 'Supermeals for under a fiver' cookbook.
Per adult portion (i.e recipe)
301 kcals
25g protein
3g dietary fibre
141mg sodium
0.3g salt
Sunday roast
Everyone thinks a roast takes a lot of effort but this recipe proves how simple it can be.
Why not make it at the weekend and invite
friends and family round to enjoy your efforts?
Serves: 6 adults
Cooking time: 1 hrs
Ingredients:
1 whole 2kg chicken
1.2kg potatoes peeled and quartered
1 tbsp vegetable oil
4 carrots sliced
2 leeks sliced
savoy cabbage
150g frozen peas
4 tsp reduced salt gravy granules
What to do:
1. Preheat the oven to 190C, fan 170C, gas mark 5.
2. Put the chicken into a large roasting tin and roast in the centre of the oven for 1 hours.
3. Put the potatoes into a separate roasting tin and add the oil. Toss to coat, then roast on the oven shelf
above the chicken for 1 hour, turning after 30 minutes.
4. Start to cook the vegetables when the chicken is almost done. The carrots will take 10-15 minutes. The
leeks, cabbage and peas will take 5-8 minutes when cooked together in a covered saucepan with a small
amount of boiling water.
5. Check that the chicken is completely cooked by piercing the thickest part of the leg with a sharp knife or
skewer - the juices should run clear. Transfer to a carving board and cover with foil, allowing the chicken to
rest for 10 minutes before carving.
6. Make the gravy according to pack instructions.
7. Serve 150g chicken per portion, without skin. Serve with the roast potatoes, vegetables and gravy.
Tip 1: To add extra flavour, stuff the cavity of the chicken with half an onion, half a lemon or a few garlic
cloves.
Tip 2: Serve plenty of vegetables, as they're low in calories and fat, though avoid adding butter or salt.
Tip 3: Use the leftover chicken in the 10-minute chicken noodle soup recipe.
Per portion (i.e. 1/6 recipe)
525kcals / 2197kJ
52g protein
15.5g fat of which 5g saturates
11g dietary fibre
196mg sodium
0.5g salt

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Super deals

Here are 7 supermeal recipes with great ideas for

10 minute chicken noodle soup

Fruit and veg

Dried goods and cereals

Herbs and spices

reduced salt vegetable or chicken stock

Meat and fish

Jars and sauces

10 minute chicken noodle soup

Quick and easy pollock and leek grills

Tortilla cheese turnovers

Pork and bean casserole

Tip 1: Use turkey breast instead of chicken, for a change.

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