B
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ON
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VALUE
€5
1.9kg
MEA L PL ANNER
WEEK 6
Tesco Irish Large
Whole Chicken1.9kg
MONDAY
6TH FEB
Beef Satay
TUESDAY
7TH FEB
Pad Thai
WEDNESDAY
8TH FEB
Smokey Pork
Chops
DAIRY & CHILLED
WEEK 6
SHOPPING
LIST
Lots of these
cupboard ingredients
will be used again in
future recipies.
CANNED GOODS & SUNDRIES
MEAT
THURSDAY
9TH FEB
BBQ Chicken
FRIDAY
10TH FEB
Cod with
Roasted Red
Pepper Sauce
SATURDAY
11TH FEB
Chilli and
Sweet Potato
Cubes
Butter x1 small tub, Tesco Butter 454g €2.19
Red Cheddar 40g, Tesco Medium Irish Red Cheddar 400g €2.45
Cooking Cream 1 tub, Avonmore Cooking Cream 250ml €1.99
Greek Yoghurt 40g, Tesco Greek Style Yogurt 200g 49c
Orange Juice 1 pint, Tesco Pure Orange Juice 1l €1.49
Low Fat Milk 1 pint, Tesco Low Fat Milk 2l €1.49
Diced Beef 540g, Tesco Irish Diced Beef 550g €5
Whole Chicken 1.9kg, Tesco Irish Large Whole Chicken 2kg €5
Chicken fillets x2, Tesco Medium Chicken Fillets 515g €3.50
Cod fillets x2, Tesco Cod Fillets 250g €3.50
Steak Mince 500g, Tesco Irish Round Steak Mince 500g €4
Pork Chops x2, Tesco Irish Pork Loin Chops 435g €3
FRESH VEGETABLES / HERBS
Baby potatoes 300g, Tesco Baby Potatoes 1Kg 99c
Carrot Pack, Tesco Family Pack Carrots 1kg 99c
Green beans 700g, Tesco Green Beans 220g €1.65
Lemon x1, Tesco Lemon 49c
Onion Pack, Loose brown onions 1kg 59c
Potatoes 500g, Tesco White Potatoes 4kg €4
Red Peppers x2, Tesco Loose Red Peppers 69c
Spring Onions 130g, Tesco Standard Spring Onion
Sweet Potato x1, Tesco Sweet Potato 1kg €1.29
Coriander, Tesco Fresh Herb Coriander 30g €1.09
Courgette x1, Tesco Irish Courgette 500g €1.25
Garlic 1 bulb, Tesco Garlic 4 Pack 59c
Bean Sprouts 200g, Blue Dragon Bean Sprouts 410g €2.29
Beef stock cubes1 pack, Tesco 10 Beef Stock Cubes 100g 65c
Black Eye Beans 1 can, Tesco Black Eyed Beans 400g 70c
Cashew Nuts 25g, Tesco Snack Pack Cashew Nuts 45g €1.25
Chopped Tomatoes 1 can, Tesco Italian Chopped Tomatoes 400g 49c
Cider Vinegar 1 bottle, Don Carlos Cider Vinegar 500ml €2.19
Cocoa 1 tub, Tesco Cocoa 250g €3.89
Peanut Butter 1 jar, Tesco Crunchy Peanut Butter 340g €1.20
Habanero Sauce 1 bottle, Tesco Habanero Sauce 210ml €1
Peri Peri Sauce 1 bottle, Nando’s Peri Peri Sauce 125g €2.99
Olive Oil 1 bottle, Tesco Olive Oil 250ml €1.29
Red Peppers 1 jar, Aleyna Roasted Red Peppers 480g €1.99
Rapeseed Oil 1 bottle, Tesco *finest Rapeseed Oil €4.99
Soy Sauce 1 bottle, Amoy Reduced Soy Sauce 150ml €1.75
Fish Sauce 1 bottle, Blue Dragon Fish Sauce 150ml €2.29
Wholegrain Rice 100g, Tesco Microwave Wholegrain Rice 250g 79c
Tomato Ketchup 1 bottle, Tesco Tomato Ketchup 320g 69c
Worcestershire Sauce 1 bottle, Goodalls Worcestershire Sauce 125ml €1.99
HERBS
Cumin 1 jar, Tesco Ground Cumin 43g 69c
Paprika 1 jar, Tesco Paprika 52g 69c
Smoked Paprika 1 jar, Tesco Smoked Paprika 48g 69c
SUNDAY
12TH FEB
Roast Chicken
2
Prices & Offers apply to selected Tesco stores, excludes Express stores. While stocks last.
See in-store for details. Prices correct at time of print. Image for illustration purposes only.
3
MONDAY
6TH FEB
BEEF SATAY
TUESDAY
7TH FEB
(serves 2)
INGREDIENTS: METHOD: INGREDIENTS: • 250g beef
• 1 red pepper, deseeded and
chopped
• 150g beansprouts
• 100g wholegrain rice
• 1 small onion, chopped
• 1 tablespoon crunchy peanut
butter Place wholegrain rice in a pot of boiling water and
cook for approximatley 40 minutes until soft.
•
•
•
•
•
•
•
FOOD STAPLES:
• 1 teaspoon reduced sodium soy
sauce
• 1 teaspoon hot sauce
• ½ beef stock cube added to
200mls of water In a bowl combine the beef stock, peanut butter, soy
sauce and hot sauce to make satay sauce.
Add satay sauce along with beef to a deep pan along
with bean sprouts, chopped red pepper and chopped
onion.
Simmer until vegetables are tender and serve with
the wholegrain rice.
160g prawns, uncooked
1 courgette, sliced
4 scallions, chopped
50g bean sprouts
25g cashews
100g wholewheat noodles
1 handful coriander leaves
FOOD STAPLES:
•
•
•
•
•
1 teaspoon thai fish sauce
½ lemon, juiced
1 tablespoon chilli powder
1 teaspoon honey
1 tablespoon rapeseed oil PAD THAI
(serves 2)
METHOD:
Add the wholewheat noodles to a pan of boiling water
and simmer for approximately 5 minutes until soft.
Make the marinade in large bowl by mixing together the
fish sauce, lemon juice, chilli powder and honey.
Set aside.
Heat a large non-stick wok or pan over a high heat.
Add the rapeseed oil and the sliced courgette and sauté
for 2 minutes.
Add the coriander, spring onion and beansprouts and stir.
Add the prawns to the wok and sauté for 2 mins on each
side or until cooked through.
Reduce the heat and add the marinade and cooked
noodles to the wok or pan and heat through for several
minutes.
Put the pad thai on serving plates.
Garnish with cashew nuts and serve .
4
5
WEDNESDAY
8TH FEB
Smokey Pork
Chops (serves 2)
BBQ
Chicken
(serves 2)
INGREDIENTS: METHOD: INGREDIENTS: METHOD:
•
•
•
•
Pre-heat the grill to medium heat.
•
•
•
•
•
Preheat oven to 200C/180C fan/gas mark 6.
2 pork loin chops
300g baby potatoes
2 carrots, chopped
200g green beans
Place the baby potatoes in a pot of boiling water and
simmer until cooked for approximately 5-8 minutes.
Steam chopped carrots and green beans for
approximately 5-8 minutes until tender.
FOOD STAPLES:
In a bowl combine smoked paprika and oil
• 1 tablespoon olive oil
• 2 teaspoons smoked
paprika
Place the two pork chops in the paprika and oil
marinade and coat well using your hands.
Place chops under the grill on medium heat until
cooked through for approximately 10 minutes.
Serve pork chops with baby potatoes and steamed
vegetables.
6
THURSDAY
9TH FEB
2 chicken breasts
250g baby potatoes
300g green beans
1 clove garlic, crushed
1 tablespoon orange juice
Place baby potatoes in a pot of boiling water and
simmer until tender for approximately 20-25 minutes.
To make the BBQ sauce combine the tomato ketchup,
cider vinegar, orange juice, honey and Worcestershire
sauce in a bowl.
FOOD STAPLES:
In an oven dish pour BBQ sauce over the chicken fillets.
•
•
•
•
Cover the dish with foil, place in oven and cook for 30
minutes until chicken is cooked through.
100g tomato ketchup
50g cider vinegar
½ tablespoon honey
½ tablespoon
Worcestershire sauce
Steam green beans for approximately 5 minutes until
tender.
Take oven dish with chicken out of the oven and serve
with the green beans.
7
FRIDAY
10TH FEB
INGREDIENTS: • 300g cod fillets (2 x 150g
fillets)
• 1 jar pre-roasted red peppers, chopped
• 250g potatoes, peeled andquartered
• 200g green beans
• 1 large carrot, diced
• 1 clove garlic, crushed
• 2 tablespoons cooking cream FOOD STAPLES:
• 1 tablespoon rapeseed oil
• 2 tablepoons semi skimmed
milk
• 2 teaspoons butter
Cod with Roasted Red Pepper
Sauce (serves 2)
METHOD: INGREDIENTS: Pre-heat the oven to 180C/160C fan / gas mark 4.
• 500g mince beef, extra lean • 1 medium sweet potato, chopped • 1 red pepper, deseeded and
chopped • ½ onion, chopped • 2 cloves garlic, crushed • 400g black eyed beans (240g
drained) • 400g canned chopped tomatoes • 40g 3% natural yogurt
• 40g cheddar cheese grated Place potatoes in a pot of boiling water and cook for
approximately 15-20 minutes.
Steam carrots and green beans until tender.
Place 1 tablespoon of oil in an oven proof dish and add
cod fillets.
Place in oven and cook for 15 minutes until cooked
through.
Drain water from potatoes, add milk and 1 teaspoon of
butter and mash.
Place 1 teaspoon of butter in a pan, add garlic and allow
to sizzle on medium heat for 2-3 minutes ensuring it
does not burn.
Add chopped roasted red pepper, and cooking cream
and simmer for 1 minute.
Remove from heat and blend together using a hand
blender.
Remove fish from the oven and drizzle with sauce.
Serve with mashed potatoes and vegetables.
8
SATURDAY
11TH FEB
FOOD STAPLES:
•
•
•
•
2 tablespoons rapeseed oil
2 teaspoons paprika
½ teaspoon chilli powder
1 beef stock cube mixed with
240ml water
• 1 tablespoon unsweetened cocoa
powder
• ½ bunch coriander, chopped
• ½ teaspoon cumin Chilli and Sweet Potato Cubes
(serves 4)
METHOD: Preheat oven to 190C/170C fan/gas mark 5.
In a bowl toss the chopped sweet potato and pepper with
1 tablespoon of rapeseed oil and spread out in a single
layer on the baking sheet.
Place baking sheet in oven and roast until tender for
20-30 minutes approximately.
In a large pot add 1 tablespoon of rapeseed oil over a
medium to high heat.
Add onion to pot, stirring often until soft.
Add the crushed garlic, paprika, chilli powder and cumin to
the pot and cook for a further few minutes while stirring.
Add in the mince beef and cook until it turns brown.
Add in the red pepper, beans, tomato, beef stock and
cocoa and stir bringing to a gentle simmer for 10 -15
minutes.
Remove the sweet potato from the oven, add to the pot
and stir.
Scoop portions out of pot and serve with a spoon of
natural yogurt, grated cheese and a sprinkle of coriander
on top. 9
SUNDAY
12TH FEB
INGREDIENTS: 1 large roast chicken
• 3 large carrots, chopped
• 2 parsnips, chopped
• 250g potatoes, peeled
• 2 cloves garlic, crushed
FOOD STAPLES:
• 3 teaspoons butter
Roast Chicken
WE'RE BIG ON
(serves 2)
METHOD:
Preheat oven to 180C/160C fan/gas mark 4.
Place potatoes in a pot of boiling water and simmer
until tender for approximately 15-20 minutes.
In a bowl combine the crushed garlic and 1 teaspoon
of butter. Spread the garlic butter mixture on the
outer skin of the chicken.
Place the chicken in roasting dish and cook for
1½-2 hours until juices are running clear and chicken
is cooked through.
65c
99c
€1.49
Drain water from potatoes and add two teaspoons of
butter, mash together.
Steam chopped carrots and parsnips until tender.
Once cooked mash together.
Carve the chicken and serve with mashed potatoes
and vegetables.
Tesco Beef Stock
Cubes 100g
€1.49
Tesco Family Pack
Carrots 2kg
€1.95
10
Tesco Pure
Orange Juice 2L
Tesco Baby
Potatoes 1kg
Tesco Fresh Milk 2l
€1.65
Tesco Green Beans 220g
€2.19
Tesco Butter 454g
€1.95
Tesco Italian Chopped Tomatoes
4x400g
€5
Tesco Medium Chicken
Fillets 500g
11
WE'RE BIG ON
62c
Tesco Lemon Bleach 750ml
62c
Tesco Lemon Anti-Bac
Wipes 40s
80c
Tesco Lemon Washing Up Liquid 450ml
€1.76
Tesco Kitchen Towels 4 Pack
€2.85
Tesco Non Bio Washing Tablets 48s
€4.50
Tesco Luxury Soft Toilet
Tissue 9 Roll White