GOING TO UNI ‘I loved spag bol growing up but I’d never made it myself. I’ll defnitely cook it for my friends now, though’ Freddy
Bolognese sauce
Stir-fry Perfect to throw together when you’re in a rush. For an even speedier version, use ready-cooked noodles – just add to the pan at step 3 and stir fry for 3mins. Emily says, ‘Making sure I get enough fruit and vegetables can be hard, but this dish has plenty of veg and is simple to make.’
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SERVES 4 READY IN 40-50MINS PRICE PER SERVING 99p If you fnd yourself with any leftovers, simply keep them, refrigerated in an airtight container for up two days
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SERVES 2 READY IN 20MINS PRICE PER SERVING £1.84 This fash-in-the-pan dish is perfect to share with a friend – and it’s so much cheaper than a Chinese takeaway
1 Fill a pan with boiling water. Add the noodles and boil for 4mins. Drain. 2 Heat the oil in a large frying pan or a wok. Add
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Spaghetti Bolognese
Chicken noodle stir-fry
x 250g pack Chosen by you Egg Noodles 2tbsp vegetable oil 1 chicken breast, sliced into 2cm pieces 385g pack Asda Mushroom Stir Fry 1tbsp light soy sauce 2tbsp sweet chilli sauce
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Mince is a classic, cheap way to add protein to your diet, and such a useful ingredient. Layer bolognese sauce with pasta sheets and white sauce for lasagne, or serve on burger buns as an American-style Sloppy Joe. Freddy says, ‘Spaghetti Bolognese takes minimal efort – great for a beginner.’
the chicken to the pan and fry for 5mins, stirring from time to time, until cooked through. 3 Add the Mushroom Stir Fry vegetables and cook for 4mins more, stirring all the time. Toss in the noodles and the soy and sweet chilli sauce. Stir and heat through before serving.
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of your 5-a-day
Each 664g serving contains: ENERGY
FAT
SATURATES SUGARS
SALT
2,195kj Low Low Low High 525kcal 15.9g 2.0g 11.3g 1.99g 26% 23% 10% 13% 33% of your reference intake. Typical energy values per 100g: 331kJ/79kcal
2tbsp sunflower oil 500g Asda Butcher’s Selection Beef Mince 1 onion, chopped 2 carrots, peeled and cut into small cubes 325ml stock, made with a stock cube 4 tbsp tomato ketchup 400g can chopped tomatoes 1tbsp Worcestershire sauce (optional) 2 level tsp dried mixed herbs Spaghetti, to serve Basil leaves, to garnish 1 Brown the mince in a pan, in 1tbsp oil, in 2 batches. Stir with a wooden spoon to
stop it clumping. As each batch is cooked, remove from the pan and set aside. 2 Add the rest of the oil and the onion to the pan. Reduce the heat and cook until soft, stirring often. Add the carrots and cook for a further 1min. 3 Return the mince to the e pan, add the stock, ketchup, tomatoes, Worcestershire sauce, if using, and herbs. Season, then cover and simmer for 20-30mins. Serve with the spaghetti, garnished with the basil.
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of your 5-a-day
Each 443g serving contains: ENERGY
FAT
SATURATES SUGARS
SALT
2,039kj Low Low Low Low 487kcal 8.9g 2.2g 11.1g 0.89g 24% 13% 11% 12% 15% of your reference intake. Typical energy values per 100g: 460kJ/110kcal
Now you can make…
Now you can make…
Make ake a 2 2-egg eg gg omelette and cut it into Eg Egg gg sti stir-fry ir fry y VM strips. Leave out the meat and add the strips at the end. Tofu stir-fry V At step 2: add cubed tofu instead of the chicken and stir fry for just 2-3mins.
Ch Chilli hillii con n car carne rne At step p 2: add d 1 level tbsp t hot chilli powder, a can red kidney beans, drained and rinsed, and 1tsp instant cofee, which adds a slight bitterness. Serve with rice, jacket potatoes or tortilla wraps.
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ASDA.COM/RECIPES | SEPTEMBER 2015