OPERATION TRANSFORMATION
Recipe Leaflet - WEEK 4
WEEK 4 SHOPPING LIST
Note: Herbs can be used dried or fresh. Vegetables can be fresh or
frozen. Many of these ingredients will become cupboard staples and
used in future recipes.
MEAT / FISH
Garlic, 1 bulb
DUNNES STORES Superlean Mince Beef 500g
€5.00
Lime, 1
Minced Beef 200g
my family favourites Garlic net 150g €0.69
Lime, 1 €0.55
Chicken Breasts, 2
Green Beans, 1
Large Roast Chicken, 1
Mangetout, 1 pack
DUNNES STORES Chicken Fillet 300g €3.99
(Any 3 for €10)
DUNNES STORES Whole Chicken 2kg €5.00
Uncooked Prawns 160g
DUNNES STORES Raw King Prawns 180g €4.00
Cod Fillets, 2
DUNNES STORES Cod Fillets 240g €3.75
(3 for €10)
Sirloin / Fillet Steak 250g
DUNNES STORES Crunchy Fresh Green Beans 175g
€1.79 (2 for €3)
DUNNES STORES Tender Fresh Mangetout 145g
€1.79 (2 for €3)
Button Mushrooms, 1 pack
my family favourites Button Mushrooms 250g
€1.00
Carrots, 3
my family favourites Carrot Bag 1kg €0.99
DUNNES STORES Sirloin Steak 440g €6.99 /
DUNNES STORES Fillet Steak 2’s 320g €9.99
Parsnips, 2
VEGETABLES / FRUITS / HERBS
Red Onion, 1
my family favourites Broccoli 500g €1.19
Onion, 1
my family favourites Fresh Parsnip Tray 500g
€0.99
Broccoli 10g
Red Pepper, 2
Red Pepper 1’s €0.99
Red Onion Net 750g €0.59
my family favourites Onion New 1kg €0.69
Cherry Tomatoes 300g
Yellow Pepper, 1
my family favourites Cherry Tomatoes 250g €0.79
Green Pepper, 1
my family favourites Tomato Tray 6’s €0.99
Yellow Pepper 1’s €0.99
Green Pepper 1’s €0.99
Red Chilli, 1
DUNNES STORES Mixed Hot Chillis 75g €1.79 (2 for €3)
Tomatoes 340g
Baby Spinach, 1
DUNNES STORES Spinach 100g €1.00
Potatoes 500g
Rooster Potatoes 2.5kg €3.49
Basil, 1 pack
DUNNES STORES Bag Basil 20g €1.19
Chilli Powder, 1 small jar
Schwartz Chilli Powder Mild 38g €2.50
Dried Oregano, 1 jar
Goodall’s Oregano 12g €1.79
Chilli Flakes, 1 jar
Wholewheat Noodles 100g
Blue Dragon Wholewheat Noodles 300g
€1.99
Rapeseed Oil, 1 bottle
Lakeshore Rapeseed Oil 250ml
€2.69
Olive Oil, 1 bottle
DUNNES STORES Pure Olive Oil 250ml
€2.29
Santa Maria Chilli Flakes 32g €2.45
Tomato Puree, 1 tube
DAIRY
Reduced Sodium Soy Sauce, 1 bottle
Butter, 1 small tub
DUNNES STORES Tomato Puree 140g
€0.49
my family favourites Irish Creamery Butter 454g €2.19
Kikkoman Less Salt Soy Sauce 150ml
€2.99
my family favourites Mild Red Cheddar Grated 475g
my family favourites Honey 454g
Cheddar Cheese 25g
€2.79
Mozzarella Cheese 20g
DUNNES STORES Grated Mozzarella 275g €1.20
Parmesan Cheese, 1 pack
DUNNES STORES Grated Parmesan 80g €2.69
Semi Skimmed Milk, 1 pint
my family favourites Skimmed Milk 1ltr €0.75
Honey, 1 jar
€1.99
Rice Vinegar, 1 bottle
Blue Dragon White Rice Vinegar 150ml
€1.69
Fish Sauce, 1 bottle
Blue Dragon Fish Sauce 150ml
€1.99
Salsa, 1 jar
Canned Goods and Sundries
Old El Paso Mild Chunky Salsa 226g
€2.39
County Kitchen 6 Wholemeal Wraps €2.00
my family favourites Chopped Tomatoes 400g
Wholemeal Wraps, 1 pack
Wholegrain Rice, 100g
DUNNES STORES Brown Rice 1kg €1.69
Wholewheat Spaghetti, 100g
DUNNES STORES Wholewheat Spaghetti 500g
€1.09
Wholewheat Pasta, 100g
DUNNES STORES Wholewheat Fusilli 500g €1.69
Canned Chopped Tomatoes, 1 tin
€0.47
Sweetcorn, 1 tin
my family favourites Sweet Corn 326g
€0.52
Spaghetti Bolognese
SERVES 2
INGREDIENTS
Spaghetti Bolognese
200g minced beef, extra lean
100g cherry tomatoes, halved
50g canned chopped
tomatoes
1 clove of garlic, crushed
1 onion, chopped
1 red pepper, deseeded
and sliced
1 green pepper, deseeded
and sliced
100g wholewheat spaghetti
FOOD STAPLES
1 tablespoon tomato puree
2 teaspoons olive oil
10g basil
½ tsp chilli powder (optional)
METHOD
•
•
•
•
In a pot of boiling water, add
wholewheat pasta and cook for
approximately 10 minutes
Add chopped cherry tomatoes,
tomato puree, canned tomatoes,
olive oil and basil to a saucepan
Simmer on medium heat for 5
- 10 minutes until tomatoes are
soft and set aside
Add the mince meat to a
WEEK 4 • MONDAY 23rd January
•
•
•
•
seperate pan and cook for several
minutes until brown
Drain excess juice from meat
Return pan to the heat and add
in the garlic, onion and peppers
Add tomato based sauce and
simmer until vegetables are soft
for approximately 10 minutes
Remove spaghetti from heat and
drain water
Chicken Parmesan
SERVES 2
INGREDIENTS
2 chicken breasts
340g tomatoes, chopped
20g mozzarella cheese, grated
1 tablespoon parmesan cheese, grated
100g wholewheat pasta
1 garlic clove, crushed
300g mangetout
FOOD STAPLES
2 teaspoons rapeseed oil
½ teaspoon dried oregano
METHOD
•
•
•
•
•
•
Preheat oven to 200C / 180C / gas mark 6
Place pasta in a pot of boiling
water and simmer over medium
heat for approximately 10-12
minutes until cooked
Add the tomatoes and 1 tablespoon
of oil into a medium pot over
medium heat
Add the crushed garlic and cook for
about 1 minute being sure not to let
it burn
Add the chilli flakes if using and bring
to a simmer
Cook for a further 8 - 10 minutes
until sauce thickens
1 pinch chilli flakes (optional)
•
•
•
•
•
•
Toss the chicken with remaining
rapeseed oil and oregano in a bowl
Put the chicken in an oven proof
baking dish and cover with foil
Cook for 20 - 30 minutes until
chicken is cooked through
Steam the mangetout for
approximately 3 minutes until tender
Place chicken on a plate, top with
mozzarella and place tomato
mixture on top
Sprinkle the grated parmesan on top
and serve with pasta on the side
WEEK 4 • tuesday 24th January
Non Chop Prawn Stir Fry
SERVES 2
INGREDIENTS
160g prawns, uncooked
120g sweetcorn
100g green beans
12 button mushrooms
2 cloves of garlic, crushed
100g wholegrain rice
FOOD STAPLES
1 tablespoon of reduced sodium salt soy sauce
1 tablespoon of rapeseed oil
METHOD
•
•
•
Add the wholegrain rice to a pot
of boiling water and cook for
approximately 40 minutes
Heat the rapeseed oil in a frying
pan over a medium heat and fry
the prawns for 5-6 minutes until
they turn from grey to pink
Add the crushed garlic to the pan
and fry for 2-3 minutes, stirring
all the time
WEEK 4 • WEDNESDAY 25th January
•
•
•
Add the sweet corn, green beans
& mushrooms and continue
frying for a further 2-3 minutes
Add the soy sauce and cook the
stir fry for a further 5 minutes
stirring through
Serve the rice topped with the
prawn stir fry
Steak and Garlic Mash
SERVES 2
INGREDIENTS
250g sirloin/fillet steak
250g potatoes, peeled
350g broccoli, cut into florets
2 cloves garlic, crushed
FOOD STAPLES
2 tablespoons semi skimmed milk
1 tablespoon butter
METHOD
•
•
•
•
Pre-heat grill at a medium
temperature
Place potatoes in a pot of boiling
water - simmer until tender
approximately 15-20 minutes
In a pot combine crushed garlic
and butter and stir well
Steam broccoli until tender for 8
minutes approx
•
•
•
•
Place steaks under grill and cook
for 5 to 7 minutes for medium
cooked, or approximately 8 to 10
minutes for medium-well cooked
Turn the steaks half way through
Drain water from potatoes, add
garlic butter and milk and mash
together
Take the two steak fillets out
from under the grill and serve
with the mashed potatoes
WEEK 4 • THURSDAY 26th January
Chilli Lime Cod
SERVES 2
INGREDIENTS
300g Cod (2 x 150g fillets)
1 red pepper, deseeded and chopped
1 yellow pepper, deseeded and chopped
1 red chilli, deseeded and finely chopped
1 clove garlic, crushed
1 lime, juiced
100g wholewheat noodles
FOOD STAPLES
1 tablespoon fish sauce
4 teaspoon olive oil
METHOD
•
•
•
Add the wholewheat noodles to a
pan of boiling water and simmer
for approximately 5 minutes until
soft
To make the marinade, combine
the lime juice, chilli, garlic, fish
sauce and 2 teaspoons olive oil in
a bowl and mix
Add the cod fillets to the bowl
and coat with the marinade
WEEK 4 • FRIDAY 27th January
•
•
•
•
•
Place cod in a pan and cook on
medium heat for approximately
2-4 minutes per side
until cooked through
Place 2 teaspoons olive oil in
another pan or wok
Add the chopped peppers and stir
fry until tender
Serve the cod fillets alongside the
wholewheat noodles and peppers
Roast Chicken
SERVES 2
INGREDIENTS
1 large roast chicken - 200g cooked meat
per person
* (Use leftover Chicken for tomorrow’s
Chicken Burritos)
3 large carrots, chopped
2 parsnips, chopped
250g potatoes, peeled
2 cloves garlic, crushed
FOOD STAPLES
3 teaspoons butter
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
Place chicken in an oven proof dish
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 1 ½ - 2 hours
•
•
•
until juices are running clear and
chicken is cooked through
Drain water from potatoes and
add two teaspoons of butter,
mash together
Steam chopped carrots and
parnsips until tender. Once
cooked mash together
Carve the chicken and serve with
mashed potatoes and vegetables
WEEK 4 • SATURDAY 28th January
CHICKEN BURRITO
SERVES 2
INGREDIENTS
Chicken leftovers (200g cooked weight)
* from last nights Roast Chicken
1 red onion, chopped
2 tablespoon salsa, jar
20g cheese, grated
2 wholewheat wraps
FOOD STAPLES
60g reduced sodium soy sauce
60g rice vinegar
1 tablespoon honey
METHOD
•
•
•
•
Mix soy sauce, rice vinegar,
honey, chilli powder and water
together in a bowl to make sauce
Add chicken leftovers and coat
well in the sauce
Place chicken with sauce in a
pot on low to medium heat and
warm gently for approximately
5-7 minutes
Add garlic to pot and stir well
WEEK 4 • SUNDAY 29th January
200g cherry tomatoes
(½ for side salad, ½ for burrito)
1 clove of garlic, crushed
50g baby spinach
1 teaspoon chilli powder
3 tablespoons water
•
•
Place wraps on a plate. On each
wrap add ½ of the warmed
chicken, ½ grated cheese, 1
tablespoon salsa and ¼ chopped
onion and ½ baby tomotoes
Roll wrap into a burrito and serve
with side salad comprised of
spinach, baby tomatoes and the
remaining red onion
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