Free Sample Menu

Shopping list cost: £22.38 | Menu cost: £18.92 | Tesco Southall | 30th Sep 2014

Mon Chorizo Pasta Sauce & couscous
Tue Pitta Pizzas
Wed Broccoli & cheese Sauce with Baked Beans
Thur Ravioli & cheesie Pitta
Fri Broccoli Cheese & grilled Chorizo. Scones & jam
8am Tangerine, Crumpets & Lemon Curd
1pm Spicy Rice, Chicken Drumstick, Yogurt, Peach, Fruit Juice



  • Leftovers: Peppers, onions, peanuts, rice.

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    TESCO Southall
    30th SEPT
    T O T A L    £22.38    
    Product Price Pack Brand
    breakfast items      
    Clementines £1.50 600g Tesco Eat Fresh
    Crumpets £1.00 9 Kingsmill
    Lemon Curd £0.22 411g Tesco EverydayValue
    lunch items      
    Long Grain Rice £0.49 1kg Tesco EverydayValue
    Onion loose £0.28 2 Tesco
    Sweet Pepper £0.99 3 Tesco EatFresh
    Curry Paste £1.20 283g Pataks
    Chick Peas £0.39 400g East End
    Sultanas £0.84 500g Tesco EverydayValue
    Chicken Drumsticks £2.80 439g Tesco
    Yogurt £0.33 4x125g Tesco EverydayValue
    Nectarines £1.00 4 Tesco EatFresh
    Fruit Juice Carton(x2) £1.40  3x150ml Tesco Fruit Splash
    evening items      
    Chirizzo Ring £2.50 225g Tesco Finest
    Bolognese Sauce £1.00 500g Dolmio
    CousCous £0.70 500g Tesco
    Pitta Breads £0.50 6 Tesco
    Cheddar Cheese Slices £2.00 10 slice Tesco
    Broccoli £0.49 335g Tesco EatFresh
    Plain Flour £0.44 500g Tesco
    Butter £0.98 250g Tesco EverydayValue
    Milk - long life £0.54 500ml Tesco
    Baked Beans £0.24 420g Tesco EverydayValue
    Beef Ravioli £0.50 400g Tesco
    Scones £0.49 10 Tesco EverydayValue
    Shopping costs this week may seem a little higher than usual, but there are a lot of items that will last for several weeks.
  • Monday: Chorizo Pasta Sauce & couscous

    Chorizo sausage, Onion, Pepper, Sauce, couscous

    Also : Medium saucepan, small saucepan, salt

    I've said it before ... where has Chorizo been all my life! It is so good for adding some spice to so many things.
    Keep some of the sauce for the base of tomorrows pizzas.
    Also, keep the jar from the sauce, wash and dry thoroughly, and pour the small bag of flour into it to keep it fresh longer in the cupboard.

    1. Cut about 5cm of the sausage, and peel off the skin. Cuut into thin slices and then chop up further into small pieces
    2. Peel one medium onion, and de-seed one sweet pepper. Chop into strips or smaller pieces as you prefer.
    3. Heat a large saucepan with 2 tablespoon of cooking oil and throw in the onions, peppers and Chorizo. Stir frequently and cook for about 3 mins until the onions soften.
      The oil may turn orange as the spices come out of the Chorizo.
    4. Pour in the jar of sauce, reduce to a low heat and allow to simmer for 10 mins. Keep stiring occasionally, but the oil should stop it sticking.
    5. Boil a kettle. Pour a half a mug of the plain cous cous into a bowl and pour on about 3/4 of a cup of boiling water and a pich of salt. Stir once or twice to help the water get absorbed. After 2 mins the water should be absorbed, but I sometimes pop it into the microwave for 30 seconds to ensure it is piping hot.
    6. Serve the cous cous on a plate and a good helping of the sauce. Dont forget to keep some for tomorrow for the pizzas. You may find that there is a further portion left over, which will freeze well for an emergency.
  • Tuesday: Pitta Pizzas
    Ingredients: Pitta Breads, Sauce, Cheese
    Also :  Grill Pan, mixed herbs

    This is a nice simple meal, but very tasty.

    1. Take 2 or 3 pittas and either grill on one side, or pop in the toaster
    2. paste a tablespoon of the sauce from Monday onto each pitta. spread around to cover the surface.
    3. prinkle on a little mixed herbs and a slice of cheese. Pop all 3 pizzas onto a grill pan and either grill or pop into a heated oven (180 degrees). They are ready when the cheese is melted, and starting to brown.
    4. Allow to cool for a minute or two as the sauce will be scaldingly hot.
  • Wednesday: Broccoli & cheese Sauce with Baked Beans
    Ingredients: Proccoli, milk, flour, butter, beans
    Also :

     Salt, Pepper 

    On my last menu needing a cheese sauce I used a packet, and frankly I was really dissapointed. I'm going to revert to making my own cheese sauce ... dont panic, this is really easy (if I can cook it ...). I timed myself, and it took just under 6 mins, so for someone trying this for the first time, youu should be easily able to make it in the same time that the broccoli boils.
    The other thing with home made cheese sauce is that it freezes well. Make a large batch, and freeze a portion or two for next time.

    1. The trick to quick and smooth cheese sauce is to heat the milk in a microwave to almost boiling before you use it. I bought long life milk this week as I dont have much room in the fridge.
    2. Put a medium saucepan on a medium heat and add 2 tablespoons of butter. Allow to melt and then add 2 tablespoons of plain flour (self raising also works, dont be too fussy). Stir into a paste for 1 min.
    3. Pour in the whole bowl of pre-heated milk and stir vigorously. This is best with a small hand whisk, but a fork or wooden spoon will do.
    4. While its starting to thicken, add a pinch of salt, some black pepper, 3 slices of cheese cut into small pieces and continue to stir.
    5. Thats it, cheese sauce all done. If it looks a little lumpy, juust keep stiring, or in a real disaster, pass through a seive.
    6. In a medium saucepan, half fill with water, a pinch of salt and bring to the boil.
    7. Cut the broccoli into small pieces and pop into the boiling water for 5 - 10 mins (depending if you like it crunchy like me, or soggy like my mum).
    8. When the broccoli is ready, I'm lazy, and cant be bothered to finish in the oven, so I serve the brocolli and pour the cheese sauce over the top. If you want to be fancy, put the drained broccoli into a casserole dish, pour over the sauce, and bake in an oven at 180 degrees for 20 - 30 mins.
    9. Server the broccoli and cheese sauce onto 2 seperate plates, as it is part of Fridays menu.
    10. Finally, microwave a tin of baked beans and serve with todays plate of broccoli cheese.
  • Thursday: Ravioli & cheesie Pitta
    Ingredients: Tinned Ravioli, Pitta Breads, Cheese
    Also : Microwave bowl, grill pan

    This is the menu for a day when you dont have any time, and just need to rush out.

    1. Lay 2 pitta breads on the grill pan and put a slice of cheese on each. Grill on a medium heat for 2 - 3 mins, or until the cheese starts to bubble.
    2. While the pitta is cooking, open the tin of Beef Ravioli, pour into a bowl and microwave for 3 mins.
    3. Serve and enjoy.
    4. A quick tip on the washing up, run the bowl and plate under the water tap to rinse off the worst of the sauce. When you get around to washing up it will be much easier to clean.
  • Friday: Broccoli Cheese & grilled Chorizo
    Ingredients: Broccoli, milk, flour, butter, cheese, chorizzo
    Also :  

    If you had any leftover sauce from Monday, you could have it with your broccoli cheese today. I'm going to assume it was stolen from the fridge during the week!

    1. Cut a 5cm piece of the Chrizzo. Split down the middle and peel off the skin. Cover the grill pan with some foil, and lay the 2 lengths of Chorizzo on it. Pup under a medium grill for 2 mins on each side.
    2. Microwave the second portion of broccoli cheese.
    3. Serve together.
    4. Our Friday treat is some scones. Split a couple in half, and add butter and a blob of Lemon Curd. All you need now is a cup of tea.
  • Breakfast:

    Tangerine, Crumpets & Lemon Curd

    Ingredients: Crumpets, Lemon Curd, Tangerine
    Also :  butter

    I had planned to have Brioche and chocolate spread when I went to do the shopping, but I saw the Lemon Curd which I love, and found the Crumpets a lot cheaper than Brioche this week.

    1. I eat the Tangerine while I wait for the crumpets to toast under the grill or in the toaster.
    2. Once they are piping hot, add a knob of butter, and a dollop of Lemon Curd.
    3. Dont wear your best top until you've finished. The butter deos tend to get everywhere!
  • Lunch: Spicy Rice, Yogurt, Chicken Drumstick, Nectarine, Fruit Juice

    Onion, Pepper, Rice, Chick Peas, Curry Paste, Sultanas, Yogurt, Nectarine, Chicken Drumstick, Fruit Juice Carton

    Also :

    Large Saucepan, salt, garlic powder

    This may seem like a lot of ingredients, but its a one pan recipe, so not very difficult. Next, I must admit that as this was cooking, I wasnt certain that it was going to work. When I tucked in the next day, I was really impressed. I'll certainly make this a regular on my lunches. Great either cold or heated.
    Personally I wouldnt have bothered with the chicken drumsticks, but I sometimes get complaints that I dont include enough meat. I'm certainly not vegetarian, but if the meal is tasty enough, I dont see the need to add meat unecessarily.

    1. Put a kettle on to boil while you start the preparation.
    2. Clean and chop one onion and one sweet pepper (red looks nicest, but they all tast the same). Put the large saucepan on a high heat and add 3 tablespoons of cooking oil. Pop in the onions and peppers and allow to soften for 5 mins.
    3. Add 2 tablespoons of curry paste, and some garlic powder and cook for 2 mins.
    4. Drain the tin of chick peas and add to the pan with a handfull of sultanas.
    5. In a bowl, wash 2 small cups (not big mugs) of rice, drain, and add to the pan.
    6. Add 6 cups of boiling water and lower the heat to a simmer. Stir regularly for about 15 mins until most of the water is absorbed. The rice will continue to absorb water as it cools, so dont worry if it is a little sticky.
    7. Allow to cool, and divide into 5 portions. If you use sandwich bags, you can freeze the portions for later in the week, just remember to thaw thorouhly before use.