Breakfast, lunch and dinner recipes: Egg and bean wraps, Quick shakshuka, and Stir fry veg and rice

Looking for some mealtime inspiration? In our new ‘Breakfast, lunch and dinner’ food series we’ll be bringing you new ideas for super quick, cheap, low ingredient and healthy meals for one or the whole family.

 

Breakfast

 

Egg and bean breakfast wraps

Makes eight servings

1 tsp butter

12 eggs

400g tin of mixed bean salad

8 wraps

Heat the butter in a frying pan, add the eggs and scramble them. Meanwhile, drain the mixed bean salad. Add the beans to a saucepan and heat through for a few minutes. Put the wraps into a food bag or cling film and heat them in the microwave for a few seconds until warm and pliable. Once everything is cooked through, divide the eggs and beans between the wraps and fold them. These can also be wrapped in cling film for eating later and even frozen to keep for another day.

 

Lunch

 

Quick shakshuka

Makes two servings

400g tin chopped tomatoes

2 tbsp salsa

4 eggs

2 pitta bread

Divide the chopped tomatoes between two mugs or microwavable lidded lunchboxes, and stir in one tablespoon of salsa into each. Break two eggs into each mixture and prick the yolks. Loosely cover the mugs or boxes with clingfilm and microwave (separately) on high for one and a half minutes, or until the egg white is set. Meanwhile, heat the pitta bread in a toaster or under the grill. This can be made in advance to eat cold for lunch. If reheating, ensure piping hot throughout.

 

Dinner

 

Stir fry veg and rice

Makes four to five servings

1 tsp of olive oil

4 garlic cloves, diced

2cm piece of ginger, diced

3 carrots, peeled and grated or thinly sliced

½ broccoli head, chopped small

2 bell peppers, thinly sliced

1 large onion, thinly sliced

2 handfuls of mushrooms, thinly sliced

(add soy sauce, chilli flakes and salt and pepper to taste)

75g per person of rice

Cook the rice as per the packet instructions. Meanwhile, heat the oil in a large pan and add in the garlic and ginger. Fry for two minutes. Then add the rest of the vegetables and cook for six minutes, or until the veg are beginning to soften. Stir frequently. Lastly add in some soy sauce, chilli flakes if you wish and salt and pepper, all to taste. Dish the cooked and drained rice into four bowls and add on the stir fried vegetables. Any leftovers can be frozen or eaten for lunch the next day.

 

Snack

 

Vegetable peel crisps

The next time you peel potatoes, sweet potatoes, swede, carrots or parsnips, don’t throw the peelings away, instead make crisps! Preheat the oven to 190 degrees C, 375 F, gas mark 5. Rinse and scrub the skins before you peel the vegetables. Peel and pat the peelings dry, then place them into a bowl. Sprinkle over seasonings of your choice, such as, smoked paprika, chilli flakes, garlic powder, salt, pepper, dried herbs or curry powder, and toss together. Spray a baking tray with a little oil spray, spread out the peelings on to it and spray a little more oil over them. Bake for 15 to 20 minutes or until they are golden and crisp. Transfer to a wire rack and once cooled, store in an airtight container in a cool, dry place. They should keep for 2-3 days.