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
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 
Sausages 
Potatoes 
Carrots 
Cabbage 
Onion 
Mayonnaise 
S&P 
Milk

Heat oil in a fry pan and then add sausages and lightly fry until cooked approx 10 minutes

Vegetables 
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.

Coleslaw 
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