Wednesday, 18 September 2013

30 Main Meals To Choose From Including Their Costings

30 Main Meals Including Costings

As a Meals on Wheels Cook, I have to prepare ahead of time a wide range of recipes to present to the dietitian for assessment.
The dietitian reviews the menu to make sure all the dietary requirements I have to cater for are accounted for.

So you can be assured that all these meals have been approved by her, so you know that any meal you choose has been assessed as being healthy, nutritious, well balanced and good enough for her 5 star recommendation.

The most expensive meal for any one individual on these lists is $5.00

There are 30 main meals here to chose from, including a breakdown of individual ingredients, recipes and costings, plus a per person costing as well.

Depending on what weekly budget you have you will be easily able to work any of these meals in with it.

Prices are valid for 2012/2013 

Sweet & Sour Pork
Rice Bran Oil
250 grams of pork pieces
1 onion
1 green pepper
1 carrot
1 tin of pineapple in natural juice
¼ cup of brown sugar
¼ cup of malt vinegar
Dash of Soya sauce
Corn flour
Milk (4 tablespoons of trim milk)
Salt & Pepper 

In a frying pan add oil, chopped onions then add the pork pieces and brown
then add ½ cup of water and let this simmer for approx 10 mins until all water
has evaporated, then add the green peppers, carrots and leave to cook for a
further 5 minutes.
Then add the tinned pineapple to the mix DONT drain it as you want the
juice to be in there as well, then add the vinegar, brown sugar Soya sauce and
S&P this will start to simmer into a sauce then in a separate cup add the
corn flour & milk and stir then add this to the pan, this will thicken the mixture.
Serve on cooked rice
Add 2 cups of rice to a saucepan and just cover with water about 1 inch past the
rice, bring to the boil and as soon as it start to boil give it one stir and then turn
the heat off, cover with a lid and then leave for 15-20 mins.

Pricing for this recipe
Oil $0.50
Pork $4.00
Onion $0.56
Green Pepper $3.49
Carrot $0.43
Pineapple $1.50
Brown Sugar $0.50
Malt Vinegar $0.50
Soya Sauce $0.50
Corn Flour $ 0.20
Milk $0.20
Salt & Pepper $ 0.20
Rice $1.50

Total Costing $ 16.08
Individual Serving Price of $4.02

Fried Sausages & Vegetables
Rice Bran Oil 
Heat oil in a fry pan and then add sausages and lightly fry until cooked approx 10 minutes
Mashed potatoes 
Boil potatoes until cooked and then once drained add 1 tablespoon of butter S&P and then 
trim milk stir till well blended.
1 cabbage half 
1 chopped onion 
1 grated carrot 
¼ cup of mayonnaise
Shred cabbage, grate the carrot and finely chop the onion, mix all together and pour 
over the mayonnaise.
Pricing for this recipe 
Quantities are for 4 servings
Sausages $0.60 each x 8 
Oil $0.20 
Potatoes $.60 
Cabbage $1.35 
Carrots $0.43 
Onion $0.56 
Mayonnaise $ 1.00 
Milk $0.20
Total cost $10.94 
Individual Serving Price $ 2.73
     Roast Beef 
Serves 6
Rice Bran Oil 
1 Small roast of beef 
2 beef stock cubes 
Rub the roast beef with oil and then sprinkle with S&P and flour, sit in a roasting pan, 
place this roasting pan on top of an element and heat to quite high then brown all sides
of the beef well to seal in the juices. 
Add 2 beef cubes dissolved in 1 ½ cups of water and place in a moderate oven. 
For a 450 gram roast cook for 10-15 minutes for medium rare, 15-20 mins for medium 
20-25 minutes for medium to well and 25-30 minutes for well done
Roast Vegetables 
Prepare the vegetables to the desired size and then rub with rice bran oil, season with 
salt & pepper and place in a moderate oven for approximately 1 hour. 
Boil peas on the stove top for about 10-15 minutes.
Once meat is cooked drain off any liquid leaving about 2 tablespoons in the pan, then 
add 2 tablespoon of flour and stir, add 2 cups of water stirring all the time and add 
1 beef stock cube to this stir until the gravy becomes thickened.
Pricing for this meal 
Beef $14.00 
Stock cubes $ 1.20 
Oil $ 0.20 
Flour $ 0.50 
Kumara$ 1.56 
Peas $ 0.75 
Pumpkin $ 0.95
Total Price $ 22.76 
Individual Serving Price $ 3.80
      Serves 6
250 grams of Mince $3.50 
1 Onion $0.56 
1 clove of garlic $ 0.50 
1 small tin of tomato puree$ 2.70 
1 tin of budget tomatoes$1.20 
Basil $0.20 
Lasagna noodles $1.64 
Oil (rice bran) $0.50 
Cheese $ 3.00 
Milk$ 1.00 
In a frying pan add the oil and then add the chopped onions & crushed garlic, 
Lightly fry for a couple of minutes, then add mince and fry till brown, then add tomato 
Purée, tinned tomatoes and basil, stir again and leave to simmer for 10 minutes
Cheese Sauce 
Into a separate saucepan add 1 tablespoon of butter, then 2 tablespoons of flour 
stir quickly, then add 2 cups of milk and stir until no lumps remain. Then add 
salt & pepper & add one cup of grated cheese, stir and leave to cool.
In a greased casserole dish add 1/3 of the mince mixture, and then on top of that add 
1/3 of the cooked lasagna noodles then add 1/3 of the cheese sauce, and then 
repeat this process, top with the remaining cheese and add a light sprinkling of 
Place into a moderate oven for 40 minutes until top is a golden brown, nice served 
with a green salad and relish.
1 bag of mescaline salad leaves $3.00 
1 carrot $0.43 
1 tomato$0.50 
Total cost of Lasagna & salad $ 20.93 
Individual Servings $3.50
     Golden Sausage Casserole 
Serves 4
6 Sausages $3.60 
1 grated carrot$0.43 
1 onion $0.56 
Flour$ 0.50 
Vinegar$ 0.30 
Tomato sauce$0.75 
Curry powder$0.20 
Butter or rice bran oil$0.75
Place the sausages in too a casserole dish and add the grated carrot and finely chopped onion 
And then in a separate jug add together the 2 tablespoons of flour, 1 tablespoon of butter or oil, 1 tablespoon of sugar,2 tablespoons of tomato sauce,1 tablespoon of vinegar and 1 teaspoon of curry powder, add salt & pepper then pour this mixture over the sausage 
Mix and add two cups of boiling water, mix together well. 
Bake in a moderate oven for 2 hours
Milk$ 0.20 
Mashed potatoes 
Boil potatoes until cooked and then once drained add 1 tablespoon of butter S&P and then 
trim milk stir till well blended.
Cook in a saucepan for approx 10-15 minutes until they are tender.
Total cost for meal $12.15 
Individual Serving $3.05
      Savoury Mince 
Serves 4
250 grams of mince 3.40 
2 beef stock cubes 0.80 
1 onion 0.56 
1 clove of garlic 0.50 
2 cups of mixed vegetables 1.00 
Worcester sauce 0.50 
Tomato sauce 0.50 
1 tin of budget tomatoes 1.20 
Salt & Pepper 0.50 
Corn Flour 0.20 
Rice bran oil 0.50 
Potatoes $ 2.40
In a large saucepan add the oil, garlic and mince and brown, add the beef stock 
Cubes and cover the mince mixture with water. 
Then add all sauce ingredients and vegetables and a good sprinkle of S&P. 
Leave this mixture to simmer for about 30-40 minutes. 
Then in a cup add 2 tablespoons of corn flour and a little amount of water and mix 
to a paste, add this to the mince mixture and stir. 
This should thicken the mix. 
Serve with mashed potatoes.
Mashed potatoes 
Boil potatoes until cooked and then once drained add 1 tablespoon of butter S&P and then 
trim milk stir till well blended.
Total cost for this meal $12.06 
Individual Servings $3.05
     Cottage Pie
Using above recipe 
1 packet of flaky pastry $ 2.09 
Grated Cheese $ 1.00
Line a dish with the rolled out pastry and pour over the cold mince mixture 
Add the mashed potatoes on top of the mince mixture and sprinkle the grated 
cheese on top.
Total cost for this meal $15.15 
Individual Servings $ 3.78
     Salmon Cakes
Tin of salmon 
Salt & Pepper 
2 eggs 
Cook potatoes and mash in the usual way, then cool 
Once cooled add together the chopped onion, drained salmon, 1 egg and add 
salt & pepper to taste. Mix together and form 12 patties. 
Once cooled & set dip each patty into 
Flour, 1 beaten egg then bread crumbs and fry gently in rice bran oil. 
Serve with Honey carrots & Corn
Pricing for this meal 
Potatoes $1.80 
Salmon 2.29 
S & P$ 0.20 
Milk$ 0.20 
Total cost for meal $9.43 
Cost per Serving $1.57
      Bacon & Egg Pie 
Serves 8
Mixed vegetables 
2 Onions 
Roll pastry out to desires length and place in cooking dish. 
Layer on top of pastry chopped bacon, chopped onion and mixed vegetables then add 
12 eggs over the mix season with S&P and sprinkle over the chopped parsley 
then cover with 2nd layer of pastry, brush with milk to brown.
Mashed potatoes 
Boil potatoes until cooked and then once drained add 1 tablespoon of butter S&P and then 
trim milk stir till well blended.
Shred cabbage, grate the carrot and finely chop the onion, mix all together and pour 
over the mayonnaise
Pastry $2.09 
Bacon $6.31 
Eggs$ 3.60 
Mixed vegetables$ 1.20 
Potatoes$ 1.80 
Milk$ 0.50 
Butter $0.20 
Cabbage$ 1.35 
Carrot $0.43 
2 Onions$1.12 
Mayonnaise $1.00 
S&P $0.20 
Parsley $0.20
Total Cost of meal $20.00 
Individual Serving $2.50
      Beef Stroganoff 
Serves 4
Weiner Snitchel 
Rice Bran Oil 
White Mushrooms 500 grams 
1 cup of beef stock 
1 Tablespoon of Dijon Mustard 
½ cup of sour cream 
Egg Noodles
Slice beef to 2 inch strips and sprinkle with S&P 
Heat 2 tablespoon of oil in a frying pan and brown meat in two batches. 
Set aside once brown. 
In same pan heat 1 tablespoon of oil add chopped onion, the chopped mushrooms, 
And cook till tender about 6-8 minutes, add beef stock and simmer for another 
6-8 minutes. 
Stir mustard into the mushroom mixture and then return the beef to the pan, heat through 
This takes about 5 minutes, remove from heat and add sour cream & S&P 
Serve over cooked egg noodles and sprinkle with dill.
Egg Noodles
To cook egg noodles just drop them into boiling salted water and cook to al Dente.
Plating up place egg noodles on plate and spoon meat mixture over the top, more 
Dill can be added if would like.
Total Cost for this meal.
Weiner Snitchel $ 8.00 
S&P $0.20 
Rice Bran Oil$ 0.75 
Onion$ 0.56 
White Mushrooms 500 grams $ 4.00 
1 cup of beef stock$ 1.60 
1 Tablespoon of Dijon Mustard$ 0.50 
½ cup of sour cream $2.00 
Egg Noodles$ 2.20
Total Cost for Meal $18.01 
Individual Servings $4.50
Beef Stew  
Serves 4
Gravy Beef or Chuck Steak 
Beef Stock 
Mixed Vegetables 
Worcester Sauce 
Green Beans
Chop the meat in sizable chunks and then dip into seasoned flour lightly fry 
in oil, remove from pan and add chopped onions and any seasonal vegetables you 
have on hand. Brown these then add meat back to the pan and pour over 2 cups of 
water,2 beef stock cubes salt & pepper and the Worcester sauce, simmer uncovered 
2 hours or this could be cooked in a casserole dish in a moderate oven for 2 hours.
Mashed Potatoes 
Made in the usual Way
Green Beans 
Ends trimmed and place into salted boiled water and cooked until tender.
Cost per meal
Gravy Beef or Chuck Steak $8.00 
Beef Stock$0.80 
Mixed Vegetables$1.00 
Worcester Sauce$0.50 
Green Beans$1.20
Total Cost for Meal $16.26 
Individual Servings $4.06
Roast Pork
Roast of Pork 
Oil( rice bran oil) 
Rub the pork with a good amount of oil getting into the cuts to make a nice crackle 
Sprinkle with Salt & Pepper and place into a roasting dish. 
Adding about 1-2 cups of water to surround the roast. 
Cooking times- for a 500 grams roast cooking time is 45 mins. 
Check to make sure juices are running clear before removing from oven 
Serve with roast vegetables.
Roast Vegetables 
Prepare the vegetables to the desired size and then rub with rice bran oil, season with 
salt & pepper and place in a moderate oven for approximately 1 hour. 
Boil peas on the stove top for about 10-15 minutes.
Once meat is cooked drain off any liquid leaving about 2 tablespoons in the pan, then 
add 2 tablespoon of flour and stir, add 2 cups of water stirring all the time and add 
1 Chicken stock cube & stir till the gravy has become thickened.
Roast of Pork $12.00 
Oil (rice bran oil) $0.50 
Pumpkin$ 0.95 
Peas $0.75
Total Cost for this meal$20.06 
Individual Servings $5.02
      Sausage & Apple Casserole 
Serves 4
8 Sausages 
4 onions 
4 apples 
Into a casserole Dish add the sausages, scatter over the sliced onions & 
Apples and sprinkle with salt. 
Add 1 chicken stock cube and ½ cup of water, and then add S&P 
Cover and cook for 1 ½ hours at a moderate heat. 
Serve with Mashed Potatoes & vegetables
8 Sausages $4.00 
4 onions$2.24 
4 apples$2.00 
Potatoes$ 2.40 
Total costing for this meal $12.15 
Individual Servings of $3.03
      Macaroni Cheese 
Serves 6
Milk $2.80 
Cheese $ 2.50 
Flour$ 0.50 
Macaroni Noodles (cooked) $1.64 
In a frying pan add 1 tablespoon of rice bran oil and fry 1 chopped onion and the finely chopped bacon, simmer and remove and drain on a paper towel, leave to cool.
Make a Cheese sauce 
Into a separate saucepan add 1 tablespoon of butter, then 2 tablespoons of flour 
stir quickly, then add 2 cups of milk and stir until no lumps remain. Then add 
salt & pepper & add one cup of grated cheese, stir and leave to cool. 
Combine all the ingredients together and place in a casserole dish, sprinkle with 
a little breadcrumbs & some grated cheese.
Cook for 20 minutes in a moderate oven just until the breadcrumbs go nice and brown.
Total cost for meal $11.70 
Individual Serve $1.95
      Fried Crumbed Fish with salad & Wedges 
Serves 6
6 Crumbed Fish Fillets 
4 Potatoes 
Mescaline Salad Leaves 
Spring Onion 
French dressing 
Rice Bran oil
Cut Potatoes into wedges and place in a bowel, drizzle over some rice bran oil & S&P 
Place on a baking sheet and bake for 45 mins.
Fry in Rice bran oil till a nice golden brown.
Toss together the salad leaves, finely sliced spring onion, tomatoes and carrots and drizzle with French dressing add S&P to taste
Total cost for Meal
6 Crumbed Fish Fillets $6.00 
4 Potatoes$2.25 
Mescaline Salad Leaves$3.00 
Spring Onion$.075 
French dressing$0.50 
Rice Bran oil$0.50
Total Costing of meal $ 14.63 
Individual Servings 2.43
Serves 4 
Oil (grape seed oil) $0.50 
250 grams of mince $ 3.40 
1 onion (chopped)$ 0.56 
2 beef stock cubes (or flavouring sachet from 2 min noodles)$1.00 
1 Clove of garlic $0.25 
1 small tin of tomato puree (optional) $2.70 
1 tin of budget tomatoes $1.20 
Dash of tomato sauce$0.50 
Dash of Worcester sauce$0.50 
Handful of spaghetti noodles (or 1 packet of 2 min beef noodles)$1.64

In a big saucepan add the oil then the onions, garlic and mince stir this till mince is browned then add the tin of tomatoes and tomato puree if you have it, add Worcester & tomato sauce to pot and then either add 2 beef stock cubes or the flavouring sachet from the noodles and add 1 ½ cups of water plus add noodles S&P simmer this for 20 min’s and serve with nice crusty bread or scones.
Total Costing $13.75 
Per Person $3.43

      Pork Fried Rice 
Serves 4 
Pork Pieces about 250 grams $4.00 
1 Onion (chopped) $0.56 
1 clove of crushed garlic$0.25 
2 Cups of cooked rice$1.89 
1 Carrot (cut into sticks) $0.43 
Corn $0.75 
Peas $0.75 
Soya Sauce $0.50 
S&P $0.20 
Oil $0.50
In a large fry pan add the oil then the chopped onion the garlic and the pork pieces (cut into small pieces) lightly fry these and then add the carrots, corn & peas and leave to simmer. 
At the same time as you start to cook this dish add 2 cups of rice to a saucepan and just cover with water about 1 inch past the rice, bring to the boil and as soon as it starts to boil give it a stir and turn the heat off, cover with a lid and then leave for 15-20 mins, don’t even peak at it till that time is up it will cook in its water. 
Once the vegetables and rice are all cooked combine the two pots and then season with S&P and taste and then add Soya sauce a good splash. 
This is then ready to serve
Total Costing for meal $ 9.83 
Per person$ 2.45

     Quick & Easy 1 Dish Quiche 
Serves 6 with salad or 4 on its own
You must have these ingredients in it for it to work 
½ cup of flour $0.25 
½ teaspoon of baking powder$0.20 
1 cup of grated cheese $ 1.50 
3 eggs$ 0.90 
1 & ½ cups of milk$1.50 
1 Tablespoon of oil$0.50 
Extras to add $3.00 
Mix all above ingredients together, and add cold mashed potatoes, or mixed vegetables, mushrooms, or really what ever you have in your fridge tomatoes, onions, peppers, ham or bacon even chicken. 
Mix all together and pour into a greased quiche dish, and cook for 45 mins at 180 c this forms it’s on crust when cooking
Quiche Costs$7.85
1 bag of mescaline leaves $3.00 
1 carrot$0.43 
1 tomato$1.00 
1 red onion$0.56 
Salad Costs $ 5.49
Total Cost of Meal $ 13.34
By 4 = $3.33
By 6 = $ 2.22

      Chicken Tarragon & White Wine Casserole served with scalloped potatoes and peas. 
Serves 4
8 Drumsticks $ 9.60 
1 cup of White Wine $2.00 
3 cups of Chicken Stock$1.50 
2 Onions (in half circles) $1.12 
Onion Soup $ 1.00 
4 Cloves of garlic$ 0.40 
¼ cup of Tarragon $ 1.75 
500 grams of peas$ 1.50 
5 Potatoes$3.00 
250 mls of cream$ 2.20
Brown the drumsticks in hot oil, when completely brown remove to the side of pan if enough room or place in a warm oven, add garlic and onions, add chicken back to the pan and add the white wine or if omitting wine add the 1 cups of chicken stock and then the chopped tarragon, let it sizzle & Bubble while stirring to get all the good bits off the bottom of pan, then add the remaining 3 cups of chicken stock and bring to a simmer, once simmering add a lid to the pot and simmer for 45 minutes.
Scalloped Potatoes 
Mix together the cream and the onion soup and give a good stirring too, parsley can be added if required. Chop the potatoes into slices and then layer in a greased casserole dish, place the cream mixture over the top and back for 45 minutes or until potatoes are cooked, grated cheese can be added in the last 15 minutes to give a nice coating.
Boil water and add salt peas and some mint, cook until tender
Total Cost per meal $24.07 
Per person $ 6.01

      Fish Pie 
Serves 6
400 grams of smoked fish$4.00 
400 grams of white fish$4.00 
600 mils of milk$2.50 
1 onion$0.56 
4 cloves$0.20 
2 bay leaves$0.50 
4 eggs$1.20 
100 grams of butter$1.00 
50 grams of butter$0.50 
50 grams of flour$0.20 
Pinch of nutmeg$0.10 
500 grams of potatoes $3.00 
50 grams of cheese grated$0.90 
Seasonal Vegetables
Poach the fish in 500 mls of the milk in a frying pan, stud the onion with the 4 cloves in each corner and add to the broth, with the bay leaves. Bring the milk to the boil then reduce and simmer for 8 mins. Lift the fish out onto a plate and strain the milk into a jug to cool. 
When fish is cool enough to handle flake it into a baking dish
Hard boil the eggs and then when cooled peel and chop and place over fish mix and scatter with chopped parsley.
Sauce: Melt half the butter in a pan, stir in the flour and cook for 1 minute, take off the heat and add a little of the fish poaching liquid and stir till blended. Continue to add all the milk mixing well until you have a smooth sauce, then return to the heat and bring the sauce to the boil for 5 mins until it coats the back of a spoon, season with salt & pepper and pour over fish. Sprinkle with nutmeg. 
Assemble the bake and put on top the mashed potatoes using the last of the fresh milk, fluff up the potatoes with the fork and sprinkle over the grated cheese and bake for 30 -45 minutes.
Serve on it’s own or with seasonal vegetables
Total Cost for this meal $21.91 
Per person $3.65

Corn beef with seasonal vegetables 
Serves 6
1 kg of corn beef $10.00 
1 onion$0.56 
1 carrot$0.43 
Golden syrup$0.50 
S&P $0.20 
3 Carrots $1.29 
3 sticks of silver beet$1.00
Place corn beef in a slow cooker and place unpeeled chopped vegetable around it, then pour over golden syrup a good dash of vinegar and sprinkle with cloves then S&P, leave to cook for 6-8 hours.
Mustard Sauce 
1 egg 
1/4 c sugar 
1 T flour 
1 t mustard 
1 c water, from corned beef 
1/4 c vinegar 
Sauce Costing $1.20 
Beat egg and sugar, add flour, mustard, and then stir in liquid gradually. Microwave on high until thick or simmer slowly in a sauce pan. 
Cook carrots in salted water and then drain and place 1 tablespoon of honey and 1 tablespoon of butter, with it, Silver beet steam in a pot with hardly any water drain and serve. 

Total Cost of Main & Sauce $15.88 

Per person $2.64 

      Sukiyaki with Rice 
Serves 4
500 grams of beef sirloin$ 5.00 
2 tablespoons of butter$0.50 
250 grams of mushrooms$2.50 
250 grams of spinach$1.99 
2 bunches of spring onions$2.00 
¾ cup of celery$1.00 
1 teaspoon of sugar$0.20 
¼ cup of water$0.00 
½ cup of soya sauce$0.50 
2 cups of rice$0.90
In a frying pan heat the butter and add the vegetables and saute for 2 minutes, stirring all the time. Add the sugar, water and soy sauce then remove vegetables and add the beef. Brown the beef on both sides, replace vegetables, and cook till tender about 3 minutes. 
Serve with rice
Total Cost of Main $14.60 
Per person $3.65

BBQ Lamb Chops with carrots & potatoes 
Serves 4
8 Lamb Chops$12.00 
340 gram can of pineapple pieces$1.50 
1 tablespoon of soya sauce$0.50 
1 clove of garlic$0.10 
1 teaspoon of mustard$0.10 
½ cup of dry red wine (or beef stock) $1.00 
Mashed Potatoes$1.80 
Spring Onions$1.00 
Trim & Bone the chops and form into circles to make circles Drain the juice from the pineapple and soya sauce, garlic & mustard & wine to the juice. Marinate the chops for 2 hours or longer. 
Remove chops and grill on a rack for 7 mins each side. 
Add crushed pineapple to the marinade mixture then heat with corn flour and S&P to taste. 
Serve Chops with mashed potato and carrots.
Total Cost for Main $19.26 
Per Person $4.81

      Lemon Fish Pie with green beans & corn 
Serves 4
4 Pieces of lemon fish$7.00 
3 carrots sliced$1.29 
3 potatoes cubed$1.80 
2-3 Spring Onions$1.00 
1 tablespoon of butter$0.50 
1 tablespoon of flour$0.50 
2 cups of milk$2.60 
½ cup of grated cheese$2.00 
2 rashers of bacon$2.00 
1 tomato$1.00 
Lemon slices & parsley$0.50 
Beans & Corn $2.00
Cook Carrots and potatoes in a large saucepan, when vegetables are barley cooked, place the fish over top of the potatoes. Cover and cook for 5 mins. 
Prepare the white sauce in a roux method melting butter, adding flour then slowly stirring in milk, stir on a low heat till thickened. 
In an oven proof dish place in this order, fish, carrots, potatoes, and then shred the spring onions and pour over the white sauce. 
Sprinkle grated cheese over the sauce, place the bacon rashers and tomato over the top and grill until golden brown and the bacon becomes crisp. Serve with lemon slices and parsley.
Total Cost of Main $22.19 
Per person $ 5.54

       Oriental Rice Served with Pork 
 Serves 4
250 grams of pork pieces$4.00 
1 onion$0.56 
1 Capsicum$1.99 
3 teaspoons of oil $0.50 
1 cup of long grain rice$0.80 
2 cups of beef stock$1.50 
2 T Soya sauce$0.50 
1 T Grated Ginger$0.30 
Dash of Tabasco sauce$0.50 
¼ cup of fresh parsley$0.50
Combine pork & onion & celery capsicum & oil in a frying pan, cook on a medium heat until meat is just cooked. 
Stir rice and stock into the mixture and simmer until liquid is absorbed and rice is tender. 
In a separate bowl combine soya sauce, garlic, ginger & Tabasco & coriander/parsley well and pour over top of the hot rice mixture, heat together well, mix well & serve.
Main cost $11.45 
Per Person $2.86

     Lunch Pie with mashed Potatoes and vegetables 
Serves 6

Flaky pastry $ 2.00 
500 grams of mince$ 6.80 
4 had boiled eggs $1.00 
Small jar of black olives$ 3.00 
Tin of tomatoes$1.00 
1 Onion $0.56 
5 potatoes $ 3.00 
Mixed vegetables $1.50 
Garlic $0.50 
½ cup of milk$ 0.50 
1 tablespoon of butter$0.50 
S&P$ 0.10
In a frying pan add onion, mince & garlic add to this he tin of tomatoes and sir until cooked, sprinkle over the hopped hard boiled eggs and drained black olives stir and take off element and leave to cool. 
Roll out pastry into two even squares and place the mixture on one half and put the top half over it and crimp the edges so that it seals, brush with egg wash and bake in a moderate oven for 45 mins.
Mashed Potatoes, cook in the normal way. 
Mixed Vegetables, cook in the normal way.
Total Cost of dish 
$20.46 per person $3.41

      Robbie’s Curried Chicken with savoury rice 
Serves 8

250 grams of butter$1.75 
2 apples $ 1.00 
3 onions$ 1.68 
Garlic $0.50 
2 packets of chicken noodle soup $3.00 
1/2 cup of flour $0.50 
1 cooked chicken $6.00 
1 tablespoon of curry powder $0.20 
1 tablespoon of brown sugar $ 0.20 
1 teaspoon of lemon juice$0.20 
½ cup of milk (optional) $0.50 
Sultanas (optional)$0.50 
Rice $1.00 
Carrots & Peas$0.75 
Soya Sauce$0.50
Cook chickens and allow cooling a bit while making the rest. 
Fry onions in the butter, take off the element and mix the dry ingredients except the sultanas & apples, add to the butter mixture and cook a little. 
Prepare soup with the lemon juice and chicken stock, add to the pan and the mixture, add garlic apples & sultanas & broken up chicken, no skin or bones, add more water stock or milk to thin it. 
Cook slowly for 10 mins and enjoy.
Lightly fry some cooked rice with onion garlic peas and some shredded carrots add S&P and some light soya sauce. 
Serve with the chicken mixture
Total Cost of main $18.28 
Per person $2.28

     Pork Skewers with Stir fry Vegetables 
Serves 6 
750 grams of pork mince$7.00 
2 spring onion stalks $1.20 
Dash of sweet chili sauce$1.00 
Few bread crumbs$1.00 
Grape Seed oil$1.00 
Stir fry vegetables$3.50
Mix together pork, breadcrumbs, spring onions, parsley. Form around soaked skewers and refrigerate for a good 30 minutes. 
Then fry in grape seed oil, once cooked place on an oven proof dish and place in the oven. 
Heat fry pan again and lightly fry an onion, some garlic & ginger and then add stir fry vegetables. 
Total Cost of Main $14.89 
Per person $2.48

Homemade Takeaways 
Serves 6
Battered Fish 
Battered Hot dogs 
Beat 1 egg $0.25 
4 ounces water $0.00 
1 cup of flour$0.25 
1 tsp baking powder$0.10 
½ teaspoon of salt$0.10 
Fish & Savs $ 5.00 
Bag of chips $3.50
Mix together & dip the fish and cut saveloy's into the batter and deep fry in hot oil, slice potatoes into chips and fry those twice, once at a low temp then drain and cool then the 2 nd cook at a high cooking temp to make them crisp. 
Drain well and serve with a lemon slice
Total Cost of main 
$ 9.20 
Per person $1.53

Wanganui Goulash with Mashed potatoes
Serves 6
1 kg of blade steak $8.00 
1 carrot$ 0.43 
2 0unces of butter$0.75 
1 tsp salt$0.10 
1 tsp parsley$0.10 
2 onions$1.12 
5 ounces of tomato juice$3.00 
3 tsp of beef stock$1.50 
¼ tsp of pepper$0.10 
1 tsp garlic$0.50 
5 ounces of red wine$4.00 
¼ tsp of paprika$0.20 
5 potatoes $3.00
Chop carrots & onions; chop the steak into 1 inch cubes. 
Brown the cubes in butter, add carrots & seasonings, continue cooking for a few minutes then sprinkle the flour over the meat and vegetables. 
Stir and gradually add the stick and wine, stir until smooth. 
Finally add tomato juice and simmer for 1.5 hours.
Serve hot with mashed potatoes.
Total Cost of main 
$ 22.80 
Per person 

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