YOUR TEATIME PLANNER

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Shopping List

    • Monday:

      Barbecue Soya Beans

      Ingredients

      • 1 Pack of Birds Eye Frozen Soya Beans
      • 2 tbsp vegetable oil
      • 1 large onion, finely chopped
      • 1 400g can of chopped tomatoes
      • 3 tbsp tomato puree
      • 2 tbsp molasses sugar
      • 1 tbsp dark soy sauce
      • 1 tbsp vinegar
      • ½ tsp ground caraway
      • Seasoning to taste

    • Tuesday:

      Couscous and Pea salad

      Ingredients

      • 100g of dried couscous
      • 100g of Birds Eye frozen Peas (cooked and chilled)
      • 1 small onion (finely chopped)
      • 3tbsp of fresh lemon juice
      • 2 medium tomatoes (skinned, deseeded and chopped)
      • 1tbsp of fresh parsley (chopped)
      • 2tbsp of olive oil
      • Pepper

    • Wednesday:

      Four Bean Salad

      Ingredients

      • 175g of borlotti beans (canned)
      • 130g of kidney beans (canned)
      • 175g of cannelloni beans (canned)
      • 160g of Birds Eye Soya Beans
      • 1 Small red onion (chopped)
      • 1 red chilli (chopped)
      • 1 small bunch of coriander (chopped)
      • 2tbsp of extra virgin olive oil
      • Dash of balsamic vinegar

    • Thursday:

      Healthy Options Chicken Curry

      Ingredients

      • Chicken Curry Sauce (53%)
      • Cooked Rice (37%)
      • Cooked Marinated Chicken Breast (10%)

    • Friday:

      Healthy Options Spicy Chilli & Wedges

      Ingredients

      • Beef Chilli Sauce (74%)
      • Seasoned Potato Wedges (26%)

    • Saturday:

      Pea and Ham Soup

      Ingredients

      • 1 Carrot (chopped)
      • 1 onion (chopped)
      • 1⁄2 a leek (chopped)
      • 2 bay leaves
      • 1.5 litres of vegetable stock
      • 200g of Birds Eye Peas
      • 200g of ham (cooked, chopped)
      • pepper
      • Fresh parsley (chopped, to serve)

    • Sunday:

      Soya Bean salad with Grilled Pancetta

      Ingredients

      • 200g of Birds Eye Soya Beans
      • 125g of asparagus
      • 2 eggs
      • 100g of mixed leaf salad
      • 4 slices of Pancetta
      • 2 peppers (roasted and skinned)
      • 2tbsp of vinaigrette dressing

    • Monday:

      Soya Stir Fry

      Ingredients

      • ½ a Yellow pepper (sliced)
      • ½ a red pepper (sliced)
      • 200g of Birds Eye Soya Beans
      • 2 sticks of celery (cut diagonally)
      • 1 small (200g) packet of bean sprouts
      • 65g of spring onions (cut diagonally)
      • 100g of chestnut mushrooms (sliced)
      • 1 garlic clove (finely chopped)
      • 1tbsp of vegetable oil
      • Dash of soy sauce
      • Dash of chilli sauce
      • Peel from ½ an orange

    • Tuesday:

      Steam Bag Veg Curry

      Ingredients

      • 2 bags of Birds Eye Steam Vegetables
      • 60g of low fat yoghurt
      • 12g of curry paste

    • Wednesday:

      Summer Green Soya Bean Salad

      Ingredients

      • 1 pack of Birds Eye Frozen Soya Beans
      • 10 small broccoli florets, blanched
      • 100g whole extra fine green beans
      • ½ red onion, diced
      • 1 yellow pepper, diced
      • 3 medium ripe tomatoes, diced
      • 9 shredded basil leaves
      • 2 tbsp extra virgin olive oil
      • Seasoning to taste

    • Thursday:

      Vegetable Korma

      Ingredients

      • 3tbsp of olive oil
      • ¼ tsp of mustard seeds
      • 1 small onion (chopped)
      • ½ a green chilli (chopped)
      • 1 garlic clove (chopped)
      • 2.5cm of piece fresh ginger (peeled and grated)
      • ¼ tsp of garam masala
      • ¼ tsp of Cumin Powder
      • ¼ tsp of coriander powder
      • 60g of carrots (peeled and sliced)
      • 100g of fine green beans (trimmed and chopped)
      • 200g of Birds Eye Peas (frozen)
      • 55–80g of potatoes (peeled, parboiled and chopped)
      • 1tbsp of creamed coconut

Recipes

    • Monday:

      Barbecue Soya Beans

      Ingredients

      • 1 Pack of Birds Eye Frozen Soya Beans
      • 2 tbsp vegetable oil
      • 1 large onion, finely chopped
      • 1 400g can of chopped tomatoes
      • 3 tbsp tomato puree
      • 2 tbsp molasses sugar
      • 1 tbsp dark soy sauce
      • 1 tbsp vinegar
      • ½ tsp ground caraway
      • Seasoning to taste

      To Prepare

      • Fry the onions and garlic together until transparent
      • Add canned tomatoes
      • Add the rest of the ingredients except the soya, mix well and cook for 5 minutes
      • Add the Birds Eye soya beans and cook for a further 3 minutes
    • Serves: 6
    • Ready in: 20 mins

    • Tuesday:

      Couscous and Pea salad

      Ingredients

      • 100g of dried couscous
      • 100g of Birds Eye frozen Peas (cooked and chilled)
      • 1 small onion (finely chopped)
      • 3tbsp of fresh lemon juice
      • 2 medium tomatoes (skinned, deseeded and chopped)
      • 1tbsp of fresh parsley (chopped)
      • 2tbsp of olive oil
      • Pepper

      To Prepare

      • Soak the couscous in 1 litre of boiling water for 45 minutes
      • Drain the couscous well and mix with the remaining ingredients. Season to taste and serve
    • Serves: 2
    • Ready in: 50 mins

    • Wednesday:

      Four Bean Salad

      Ingredients

      • 175g of borlotti beans (canned)
      • 130g of kidney beans (canned)
      • 175g of cannelloni beans (canned)
      • 160g of Birds Eye Soya Beans
      • 1 Small red onion (chopped)
      • 1 red chilli (chopped)
      • 1 small bunch of coriander (chopped)
      • 2tbsp of extra virgin olive oil
      • Dash of balsamic vinegar

      To Prepare

      • Mix the cooked Soya Beans with drained cans of other beans, chilli, coriander, oil, balsamic and seasoning
      • Leave to stand for 20 minutes to allow the flavours to maturate
      • Serve warm or cold
    • Serves: 4
    • Ready in: 30 mins

    • Thursday:

      Healthy Options Chicken Curry

      Ingredients

      • Chicken Curry Sauce (53%)
      • Cooked Rice (37%)
      • Cooked Marinated Chicken Breast (10%)

      To Prepare

      • Pierce the film lid
      • Place the tray in the microwave
      • Microwave on full power: 4 mins at 650W/B or 4 mins at 750W/D or 4 mins at 850W/E
      • Peel back the film lid, stir rice then sauce, replace film
      • Microwave on full power for: 3 mins at 650W/B or 2.5 mins at 750W/D or 2 mins at 850W/E
      • Stand for 1 minute, stir then serve
    • Serves: 1
    • Ready in: 8 mins

    • Friday:

      Healthy Options Spicy Chilli & Wedges

      Ingredients

      • Beef Chilli Sauce (74%)
      • Seasoned Potato Wedges (26%)

      To Prepare

      • Pierce the film lid
      • Place the tray in the microwave
      • Microwave on full power: 8 mins at 650W/B or 7.5 mins at 750W/D or 7 mins at 850W/E
      • Stand for 1 minute, stir then serve
    • Serves: 1
    • Ready in: 8 mins

    • Saturday:

      Pea and Ham Soup

      Ingredients

      • 1 Carrot (chopped)
      • 1 onion (chopped)
      • 1⁄2 a leek (chopped)
      • 2 bay leaves
      • 1.5 litres of vegetable stock
      • 200g of Birds Eye Peas
      • 200g of ham (cooked, chopped)
      • pepper
      • Fresh parsley (chopped, to serve)

      To Prepare

      • Cook the carrot, onion, leek and bay leaves in the vegetable stock until the vegetables are soft
      • Add the peas and bring back to the boil
      • Remove from the heat and blend in a liquidiser until smooth
      • Reheat gently, add the ham and season to taste
      • Serve sprinkled with parsley
    • Serves: 4
    • Ready in: 40 mins

    • Sunday:

      Soya Bean salad with Grilled Pancetta

      Ingredients

      • 200g of Birds Eye Soya Beans
      • 125g of asparagus
      • 2 eggs
      • 100g of mixed leaf salad
      • 4 slices of Pancetta
      • 2 peppers (roasted and skinned)
      • 2tbsp of vinaigrette dressing

      To Prepare

      • Cook the Birds Eye Soya Beans as per pack instructions
      • Blanch the asparagus for 2 min
      • Grill pancetta until crisp
      • Slice the peppers
      • Poach the eggs
      • Assemble the salad leaves on the plate top with asparagus and soya beans
      • Finish with poached egg and pancetta
      • Drizzle with vinaigrette
    • Serves: 2
    • Ready in: 30 mins

    • Monday:

      Soya Stir Fry

      Ingredients

      • ½ a Yellow pepper (sliced)
      • ½ a red pepper (sliced)
      • 200g of Birds Eye Soya Beans
      • 2 sticks of celery (cut diagonally)
      • 1 small (200g) packet of bean sprouts
      • 65g of spring onions (cut diagonally)
      • 100g of chestnut mushrooms (sliced)
      • 1 garlic clove (finely chopped)
      • 1tbsp of vegetable oil
      • Dash of soy sauce
      • Dash of chilli sauce
      • Peel from ½ an orange

      To Prepare

      • Heat the oil in a wok, add the garlic, celery and spring onions and fry for about 1 min
      • Add the peppers, mushrooms and Birds Eye Soya Beans, fry for a couple of minutes
      • Add the bean sprouts and sauces and cook for two further minutes
      • Finish off with the orange zest
    • Serves: 4
    • Ready in: 15 mins

    • Tuesday:

      Steam Bag Veg Curry

      Ingredients

      • 2 bags of Birds Eye Steam Vegetables
      • 60g of low fat yoghurt
      • 12g of curry paste

      To Prepare

      • Cook the vegetables as per pack instructions
      • Mix the yoghurt and curry paste together, then stir into the vegetables
    • Serves: 2
    • Ready in: 10 mins

    • Wednesday:

      Summer Green Soya Bean Salad

      Ingredients

      • 1 pack of Birds Eye Frozen Soya Beans
      • 10 small broccoli florets, blanched
      • 100g whole extra fine green beans
      • ½ red onion, diced
      • 1 yellow pepper, diced
      • 3 medium ripe tomatoes, diced
      • 9 shredded basil leaves
      • 2 tbsp extra virgin olive oil
      • Seasoning to taste

      To Prepare

      • Blanch the broccoli, green beans and soya beans in boiling water for 2 minutes, drain and cool in cold running water
      • Add all ingredients together in a bowl and coat with olive oil
      • Leave to chill for approx 30 minutes
    • Serves: 6
    • Ready in: 35 mins

    • Thursday:

      Vegetable Korma

      Ingredients

      • 3tbsp of olive oil
      • ¼ tsp of mustard seeds
      • 1 small onion (chopped)
      • ½ a green chilli (chopped)
      • 1 garlic clove (chopped)
      • 2.5cm of piece fresh ginger (peeled and grated)
      • ¼ tsp of garam masala
      • ¼ tsp of Cumin Powder
      • ¼ tsp of coriander powder
      • 60g of carrots (peeled and sliced)
      • 100g of fine green beans (trimmed and chopped)
      • 200g of Birds Eye Peas (frozen)
      • 55–80g of potatoes (peeled, parboiled and chopped)
      • 1tbsp of creamed coconut

      To Prepare

      • Heat the oil in a pan on a medium heat setting
      • To check that the oil is hot enough, sprinkle in a few mustard seeds. If they pop, the oil is ready. Add the remainder of the mustard seeds and the onion
      • Fry for a couple of minutes, then add the chilli, garlic and ginger and fry for 1 minute
      • Add the garam masala, salt, cumin and coriander and fry for a further minute
      • Add the carrots, then, 2 minutes later, the beans. After another 2 minutes add the peas
      • Stir fry for another minute and finally add the potatoes. Stir for a further minute
      • Mix in the coconut and 300 ml of hot water. Cover with a lid and simmer on a very low heat for about 5 minutes or until the sauce is fairly thick. The korma should be medium brown in colour
    • Serves: 4
    • Ready in: 40 mins
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