The Frugal Diet


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  • Stew (serves 4)

    300g lamb or other lean meat cut into cubes

    onions, green pepper and carrots

    4 medium potatoes, cut into cubes

    1 410g tin of tomatoes

    5ml crushed garlic

    5ml crushed fresh ginger

    30ml soy sauce or fish sauce

    2 Tbsp brown sugar

    Heat a little bit of oil in a frying pan and fry the onion and garlic until translucent and set aside. Fry the meat in the frying pan, add the onion and the rest of the vegetables, soy sauce and 1 cup of water and bring to a boil. Reduce the heat and simmer for 25 minutes. Add the brown sugar and season to taste. Serve with 1 cup of rice or noodles.

  • Potato and onion quiche (serves 4)

    Pastry: 250g cake flour, 5ml salt and 125g margarine

    Filling: 2 onions finely chopped

    1/2 Cup Low-fat milk

    1 tsp dried mixed herbs

    4 medium potatoes, cooked and cut in cubes

    1 chopped green pepper

    1 Cup of grated cheddar cheese

    3 lightly beaten eggs

    Salt and pepper to taste

    Mix all the ingredients for the pastry together and press the soft dough into a pastry dish. Spread the cooked potato cubes on the base of the pastry and add the onion and green pepper. Mix the milk, cheese, eggs and herbs together and pour it over the dish. Season to taste and bake at 180deg celsius for 50 minutes. Serve with a fresh salad.

  • Mac and cheese with Chicken (Serves 4)

    500g cooked chicken fillets, cubed and seasoned with chicken spice

    20g flour

    1 heaped Tbsp margarine

    2 Cups of low-fat milk

    200g noodles

    1 Cup grated cheddar cheese

    Salt and pepper to taste

    Melt the margarine in a saucepan and add the flour. Mix well and gradually add the milk. Simmer until the sauce starts to thicken. Season to taste. Mix the cooked chicken, white sauce and noodles together and place it in an ovenproof dish. Sprinkle with cheese and bake at 180deg celsius for 20 minutes.

  • Chicken rice dish (Serves 4)

    1 Cup of rice

    400ml Chicken stock

    1 x 410g tinned tomato and onion mix

    4 x chicken breast fillets, cubed

    BBQ or chicken spice

    10ml crushed garlic

    1 green pepper, finely chopped

    Season the chicken with the BBQ spice and dry fry it with the garlic in a non-stick frying pan - stirring continuously - until cooked. Cook the rice in the chicken stock and once cooked add the tomato mix and stir well. Add the chicken and green pepper cook for a further 5 minutes.

  • Sausage and mashed potato (serves 1)

    Grill 2 Pork sausages until cooked and serve with 1 cup mixed vegetables and mashed potato (made with: 1 medium potato, fat-free milk, 1tsp of margarine and salt to taste)

  • Cottage Pie (serves 4)

    1 Onion, finely chopped

    1 Carrot, finely chopped

    5ml crushed garlic

    350g lean minced beef

    1 Cup mixed vegetables, cooked

    1/2 a packet of brown onion soup powder

    5ml dried oregano

    1/2 cup of water

    70g tomato paste

    4 medium sized potatoes, cooked and mashed with a little

    fat-free milk and salt to taste

    1 Cup grated cheddar cheese

    Spray a non-stick frying pan with non-stick spray and fry the onion and garlic until soft. Remove from the pan. Add the meat and cook until done. Add the onion, soup powder, oregano, tomato paste and water to the meat and simmer for approximately 10 minutes. Spoon the meat into an ovenproof dish and spread the mashed potato on top. Sprinkle with cheese and bake at 180deg celsius for 30 minutes.

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