We’ve created 3 tasty dinners from 10 simple ingredients, plus a few pantry staples, to make your weekly shop easy. See how, over...
Your shopping list to make all 3 meals
- 350g baby spinach
- 1.5kg pumpkin
- 2 red capsicums
- 500g rump steak
- 1 jar wholegrain mustard
- 4 x 125g chicken breasts
- 8 eggs
- 1 large cauliflower
- 850g broccoli
- 60g parmesan
Check you have these pantry staples: Olive oil, balsamic vinegar, wholegrain bread (for breadcrumbs), garlic, milk, microwavable brown rice.
1. Beef skewers with roasted pumpkin & cauliflower salad
Photo: tasty
- Serves: 4 - Cost per serve: $5.20
- Time to make: 45 min
Ingredients
- 1 tablespoon wholegrain mustard
- 2 tablespoons balsamic vinegar, plus 2 teaspoons extra
- 500g lean rump steak, cut into 2cm cubes
- 700g pumpkin, seeded, cut into 1cm thick wedges (skin on)
- ½ large cauliflower, cut into florets
- 1 red capsicum, diced
- 8 wooden skewers, soaked
- 2 cups baby spinach
- ¼ cup (20g) shaved parmesan
- 2 teaspoons olive oil
Intructions
- 1 Combine mustard and vinegarin a large dish. Add the beef; turnto coat. Cover and set aside tomarinate for at least 30 minutes.
- 2. Preheat oven to 180ºC. Line a large baking tray with baking paper. Place the pumpkin on prepared tray and spray with oil. Roast for 30–35 minutes, or until golden and tender. Add cauliflower to the baking tray for last 20 minutes of cooking time, or until light golden.
- 3. Meanwhile, thread beef and capsicum on skewers; spray withoil. Preheat a barbecue hot plateor chargrill pan to medium. Grill skewers for 5–6 minutes, turning, or until cooked to your liking.
- 4. Combine vegies, spinach and parmesan in a salad bowl. Drizzle with olive oil and extra balsamic, and toss. Serve salad with skewers
Per Serve
- 1359kJ/325cal
- Protein 34.7g
- Total Fat 10.3g
- Sat Fat 3.8g
- Carbs 18.8g
- Bullet Point 2
- Sugars 15.1g
- Fiber 8.3g
- Sodium 239mg
- Calcium 129mg
- Iron 5.0mg
2. Crusted chicken with broccoli & cauliflower gratin
Photo: Foodandwine
Enjoy 4 serves of veg with this mustardy roast chicken
- Serves: 4-6 - Cost per serve: $2.9
- Hands-on time: 20 min
- Cooking time: 35 min
Ingredients
- 1 large red capsicum, halved, seeded
- 250g broccoli, cut into florets
- 1 x 125g cup microwavable brown rice
- 8 eggs
- 1/3 cup (80ml) reduced-fat milk
- 1 tablespoon wholegrain mustard
- 150g peeled pumpkin, grated
- ¼ cup (20g) finely grated parmesan
- 4 cups baby spinach, to serve
Intructions
- 1. Preheat grill on high. Place the capsicum, skin side up, on a baking tray and grill for 5 minutes, or until the skin is blistered. Transfer to a bowl, cover tightly with plastic wrap and set aside to cool. Then remove the skin carefully and discard. Dice the capsicum.
- 2. Preheat oven to 160ºC. Spray a 22cm round baking tin with olive oil and line base and sides with baking paper. Steam, boil or microwave the broccoli for2–3 minutes, or until tender. Refresh under cold running water, drain. Coarsely chop.
- 3. Heat rice according to packet instructions. Whisk eggs, milk and mustard together in a large bowl. Add capsicum, broccoli, rice, pumpkin and parmesan; stir to combine. Transfer to prepared tin, bake for 30–35 minutes, or until golden, puffed and set.
- 4. Set quiche aside for 10 minute before removing from tin. Serve quiche warm with baby spinach
Per Serve
- 1713kJ/410cal
- Protein 49.0g
- Total Fat 14.8g
- Sat Fat 4.1g
- Carbs 25.0g
- Sugars 12.1g
- Fibre 10.0g
- Sodium 461mg
- Calcium 171mg
- Iron 3.3mg
3. Broccoli, pumpkin & roasted capsicum crustless quiche
Source: Taste
Adding brown rice makes this quiche satisfying & tasty
- Serves: 4 - Cost per serve: $4.25
- Cooking time: 35 min
Ingredients
- 300g cauliflower, cut into florets
- 300g broccoli, cut into florets
- ¼ cup (20g) finely grated parmesan
- ½ cup (30g) fresh wholegrain breadcrumbs
- 1 tablespoon olive oil
- 4 x 125g chicken breast fillets
- 2 tablespoons wholegrain mustard
- 600g peeled pumpkin, chopped
- 2 cups baby spinach
Intructions
- 1. Preheat oven to 180ºC. Line a large baking tray with baking paper. Boil or steam cauliflower for 5 minutes, or until tender. Add broccoli for last 2 minutes of cooking time.
- 2. Transfer the broccoli and cauliflower to a greased baking dish. Then mix the parmesan, breadcrumbs and 2 teaspoons of the olive oil together in a small bowl. Sprinkle this breadcrumb mixture evenly over the vegetables. Bake for 10–15 minutes, or until golden.
- 3. Meanwhile, heat remaining oil in a large non-stick frying pan over a high heat. Add chicken and cook for 1–2 minutes each side, or until golden. Transfer to prepared baking tray and spread mustard over top of chicken breasts. Bake for 8 minutes, or until chicken is cooked through. Slice to serve.
- 4. Meanwhile, microwave, boil or steam the pumpkin for 7–8 minutes, or until tender. Drain and mash. Serve chicken on pumpkin mash with spinach leaves and broccoli gratin.
COOK'S TIP
You can cut large (250g each) chicken breast fillets through the center, horizontally, to give 4 x 125g fillets.
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