From mind-blowing mac & cheese to moreish veggie curry – here’s 5 easy frying pan meals that all cost less than a QUID
NUTRITIONISTS Chris Edson and Mike Gibbs share frying-pan faves and baked beauties for less than a quid.
The pair’s NHS-backed healthy eating plan Second Nature has helped Brits achieve successful and sustained weight loss.
BLACK BEAN PATTIES
(Serves 8 – 26p per person)
Cooking time: 30 minutes
YOU NEED:
- 2 x 400g tins black beans, rinsed and drained
- 4 spring onions, finely sliced
- 1 red chilli, deseeded and diced (optional)
- 1 tbsp tomato puree
- 1 tsp ground paprika
- 50g whole-grain breadcrumbs
- 1 egg, lightly beaten
- 1 handful fresh coriander and/or chives, roughly chopped
- 2 tbsp extra virgin olive oil
METHOD: Roughly mash the black beans in a large bowl.
Combine all the remaining ingredients (except the oil) into the mashed beans and mix well.
Season well with salt and pepper.
Roll the mix into eight even balls and flatten into patties.
Place on a plate lined with baking paper, and put in the fridge for 10-15mins.
Heat 1 tbsp of the oil in a frying pan, over medium heat.
Fry 4 of the patties for 4 to 5 minutes on each side, or until browned.
Use a spatula to turn them just once.
Make sure the pan temperature isn’t too high or they can burn.
Repeat with the remaining 4 patties.
Serve one patty in a whole-grain bun with tzatziki and salad, or have two on their own with your favourite salad.
CHANA MASALA
(Serves 4 – 99p per person)
Cooking time: 50 minutes
YOU NEED:
- 1 tbsp extra virgin olive oil
- 1 brown onion, finely sliced
- 3 carrots, diced
- 2 garlic cloves, finely diced or minced
- 1 tsp ground turmeric
- 1 tsp ground coriander
- 1 tsp ground or fresh ginger
- 1 x 400g tin plum/chopped tomatoes
- 1 x 400ml tin coconut milk
- 2 x 400g tins chickpeas, rinsed and drained
- 200ml vegetable stock
- 1 tsp ground garam masala
- 250g spinach
- 1 handful fresh coriander, roughly chopped
- 4 tbsp plain natural or Greek yoghurt, or dairy-free alternative (optional)
METHOD: Heat the oil in a large pan, over medium heat.
Fry the onion and carrots for 10 minutes, or until softened.
Add the garlic, turmeric, ground coriander and ginger and stir to combine.
Cook for 1 to 2 minutes, then pour in the tin of tomatoes, coconut milk, chickpeas, vegetable stock, and season with salt and pepper.
Bring to a boil and simmer for about 25 minutes, or until the sauce has thickened.
Add the garam masala, followed by the spinach, and cook for a further 5 minutes.
Serve topped with coriander and yoghurt (if using).
MAC AND CHEESE
(Serves 4 – 91p per person)
Cooking time: 35 minutes
YOU NEED:
- 160g spiral or short wholewheat pasta
- 20g butter
- 20g wholemeal flour
- 300ml milk
- 150g Cheddar, grated
- 70g Gruyere cheese or extra Cheddar, grated
METHOD: Preheat the oven to 200C/180C fan/gas mark 6.
Cook the pasta al dente (undercooked). It will cook in the oven with the sauce later.
To make the sauce, heat a non-stick saucepan over low/medium heat.
Add the butter until melted, then the flour, and stir until fully combined.
Cook the flour in the melted butter for at least 2 mins so the sauce loses the taste of flour.
Slowly add the milk (50ml at a time), until the ‘roux’ coats the back of a wooden spoon (roughly 10mins).
Add most of the 150g of Cheddar cheese to the roux mixture, along with the Gruyere (or extra Cheddar), and stir until melted.
Season lightly with salt and pepper.
If the sauce looks too thick, add a dash more milk.
The sauce will thicken the more it’s heated.
Add the partially-cooked pasta to the pan and stir to coat it fully in the sauce.
Transfer to an ovenproof baking dish, top with any remaining Cheddar cheese, and bake in the oven for 15mins, or until golden.
Serve with salad or vegetables.
SWEETCORN FRITTERS
(Serves 6 – 64p per person)
Cooking time: 30 minutes
YOU NEED:
- 80g porridge oats
- ½ tsp ground paprika
- ½ tsp dried thyme (optional)
- 2 x 198g tins of sweetcorn, rinsed and drained
- 5 medium eggs
- 80g Cheddar cheese, grated
- 2 tbsp extra virgin olive oil
METHOD: Add all the ingredients, except the oil, to a large bowl, season with salt and pepper, and mix well.
Store in the fridge for 15 minutes, or overnight if you have time, until sticky.
Shape the mix into eight to 12 patty shapes.
Add 1 tbsp of the oil to a large frying pan, over a medium heat.
Fry four fritters at a time for 2-3 minutes each side.
Repeat with the rest of the mixture.
Eat hot or cold, and store leftovers in the fridge or freezer.
BLUEBERRY OAT PANCAKES
(Serves 4 – 65p per person)
Cooking time: 15 minutes
YOU NEED:
- 2 bananas
- 70g rolled oats
- 3 medium eggs
- 1 tbsp butter
- 50-100g blueberries
- Optional toppings:
- Plain, natural or Greek yoghurt, or cottage cheese
- Crushed nuts
- 1 tbsp stewed fruit
METHOD:If you have a blender, blend the bananas, oats, eggs, and ½ tsp of salt until smooth.
If you’re not using a blender, use a fork to roughly mash the bananas.
Add the eggs, oats, and salt. Stir to combine until smooth.
Heat ½ tbsp of the butter in a frying pan, over a medium heat.
It should melt quickly but not brown.
Pour the batter into the pan to desired size (approximately 10-12cm) and roughly 1cm thick to make 8 pancakes.
Scatter the blueberries on top.
When bubbles start forming on the top, flip with a spatula.
Reduce the heat slightly and cook until both sides are golden brown.
Repeat until all the batter is used up.
Top with your favourite toppings, such as yoghurt, cottage cheese, crushed nuts, or stewed fruit.