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How to cook simple, nutritious meals for a low price. Recorded by Academy FM Folkestone at the Turner Stone Cooking on a Shoestring classes in Folkestone Academy. Supported by Folkestone...
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How to cook simple, nutritious meals for a low price. Recorded by Academy FM Folkestone at the Turner Stone Cooking on a Shoestring classes in Folkestone Academy. Supported by Folkestone & Hythe District Council.
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Transcribed
22 MAR 2023 · Thanks to Folkestone & Hythe District Council for supporting our TurnerStone Cooking on a Shoestring Podacsts
Ingredients: Sausage Kebabs:
Sausage - 8, take skins off
Breadcrumbs - 3 tbsp
Large onion - 1
Pepper - 1, diced in large pieces
Courgette - ½, diced in large pieces
Wooden skewers - 8
Pitta bread - 4
Black pepper/salt
Method
- If you are using wooden skewers put 6 or 8 of them into water at this point to soak for 15 minutes or so.
- Then put the sausage meat, breadcrumbs and finely chopped red onion into a fairly large bowl and mix well.
- Season with salt and pepper.
- Lightly flour your hands and then divide the sausage meat mixture into 12 - 14 equal blobs before shaping the blobs into small meatballs.
- Put them in the fridge to chill and firm up for about 15 minutes.
- Remove the meatballs from the fridge and the skewers from soaking. Heat the grill to medium whilst you thread the meatballs onto the skewers.
- Brush them with some of the oil. Grill for 10-15 minutes, turning every couple of minutes, until completely cooked through.
Couscous:
To serve with couscous, you will need….
- 100g couscous
- 200ml boiling hot water (or you can use stock if you prefer)
- 1tbsp olive oil/Squeeze of lemon/salt/pepper/spice - what ever you like to taste
Method
- Add couscous to a heatproof bowl and drizzle over olive oil. Pour over the measured amount of boiling water and place a plate or tea towel over the bowl and let sit for 10-15 minutes.
- Once cooked fluff the couscous with a fork and season with salt, pepper, and some lemon juice.
Transcribed
15 MAR 2023 · This week learn to make a great stir-fry on a budget! Our podcast is supported by Folkestone & Hythe District Council, and is recorded in the TurnerStone Cooking on a Shoestring classes held every Tuesday at Folkestone Academy.
Transcribed
10 MAR 2023 · This week we learn to cook Sausage Risotto. Thanks to Folkestone & Hythe District Council, and Turnerstone Community Hub for supporting our podcast!
Ingredients:
Sausages - 250 g (8 oz) - take skins off
Cooking oil - 1 tbsp
Rice - 150 g (3 oz)
Onion - 1 medium
Garlic - 2 cloves
Mushrooms - 100 g (4 oz)
Green beans or peas - 50 g (2 oz)
Sweetcorn - 50 g (2 oz)
Hot water - 375 ml (¾ pt)
Vegetable stock cube - 1
Salt and pepper
Parmesan - 1 x 15ml spoon, grated
Worcester sauce - to taste, probably 1 tbsp
Method
- Gently fry the sausages in the oil until cooked and brown. Put them onto a plate.
- Peel and chop the onion. Peel and crush the garlic.
- Add the onion, garlic and rice to the frying pan. Fry for about 3 minutes, until the rice is ‘glassy’. Keep stirring so that it does not stick.
- Measure out 375ml of hot water.
- Add the mushrooms, beans or peas, sweetcorn, stock cube, water, sauce and seasoning. Simmer very gently for about 12 mins until the rice is tender and all the water is absorbed. Ensure you are stirring so it doesn’t stick to the bottom of the pan.
- Stir the sausage meat into the rice.
- Serve hot or cold with a salad.
Chicken risotto: Make in the same way but use about 250 g/½ lb cooked chicken instead of sausages. Tips
- Try using different ingredients such as prawns or Mediterranean vegetables.
- Use different herbs and spices e.g. basil, parsley or chilli.
Transcribed
3 MAR 2023 · This week's meal on a budget is Cottage Pie - in this case with soya mince although you can use other types! Thanks to Folkestone & Hythe District Council for supporting the Turnerstone Cooking on a Shoestring Podcast, produced by 105.9 Academy FM Folkestone.
Ingredients:Soya protein mince - 1 x bag fresh or frozen
Pepper - 1 x bell
Frozen peas - 1 cup
Mushrooms - 3-4 close cup
Carrot - 1
Potatoes - 2-3 medium
Beef/vegetable stock cubes - 2
Gravy granules - 1 tbs
½ pint of water
Salt and pepper
Worcestershire sauce - a dash
Method:1. Put a small pan on to boil. Then peel potatoes, cut into small cubes, add to boiling water, add salt and boil until soft - 15 mins approx.2. Add soya protein mince to frying pan (break down into smaller sections if frozen)3. Let the pan heat up, add ¼ pint of water to the mince and allow it to soak - 1 minute.4. Add stock cubes directly to the pan and stir5. Leave to simmer for 2-3 mins until the soya protein is soft and fluffy6. Dice the bell pepper, carrot and mushrooms. Add directly if frozen (step 7).7. Add to the soya protein with the peas and stir8. Add the rest of the water ¼ pint.8. Leave for about 10 mins until the peppers/carrots are soft9. Add 1 tablespoon of gravy granules and stir (may need more water)10. Add salt, pepper and Worcestershire sauce to taste11. Mash potatoes, add soya mix and serve in a bowl OR:
- Preheat the oven to 200ËšC or gas mark 6.
- Spread the meat mixture into an ovenproof dish and spoon the mash over the top. You could add grated cheese or oil for extra crunch.
- Cook for 20-25 minutes, until golden brown.
Tips
- Add other vegetables to the meat mixture such as frozen peas.
- Swap the veggie mince for meat mince or soaked lentils, for faster cooking time.
Transcribed
27 FEB 2023 · In this episode, we learn how to make Tuna Pasta - a great budget meal. Thanks to Folkestone & Hythe District Council for supporting our Cooking on a Shoestring Podcasts, produced in the free classes delivered by the TurnerStone Community Hub.
Ingredients:
Tuna - 1 tin
Mushroom soup - 1 tin (400g)
Sweetcorn - 150g, tinned or frozen
Onion, sliced thinly - 1
Mediumred/green pepper - 1
Chopped mushrooms - 4-5
Sliced garlic - 1 clove
Whole wheat pasta/spaghetti - 200g
Olive oil/butter - 1 Tbsp
Method
- Prepare your vegetables.
- Put water in the pan and bring to the boil, ready for the pasta.
- Heat the oil/butter in a large saucepan and fry the onions and garlic until soft.
- Add the pepper and fry gently for 3-4 minutes.
- Add the mushrooms and fry for 2-3 minutes.
- Add the mushroom soup and stir in the tuna and sweetcorn.
- Cook gently for 10-15 minutes.
- Place the pasta in a pan of boiling water and cook until soft.
- Drain the pasta and add to the tuna sauce. Stir well.
Top tip:Use the can of chicken soup or different meats.
Transcribed
6 FEB 2023 · Ingredients:
Onion - 1
Garlic - 1 clove
Carrot - 1
Celery stick - 1
Oil - 1 x 15 ml spoon
Minced beef - 150 g
Lentils - 150g
Chopped tomatoes - 1 x 400g tin
Tomato purée - 1 x 15 ml spoon
Water - 100 ml
Mixed herbs - 1 x 5 ml spoon
Black pepper - 1 tsp (to taste)
Spaghetti - 150 g
Method
- Prepare the vegetables:-
- Peel and chop the onion;
- Peel and crush the garlic;
- Peel and slice the carrot;
- Finely slice the celery.
- Fry the onion, garlic, carrot and celery in the oil.
- Add the meat and lentils, cook until the mince is lightly browned.
- Add the tomatoes, tomato purée, mixed herbs and water and mix all the ingredients together. Then add a few twists of black pepper.
- Bring to the boil, then simmer for 20 minutes.
- Meanwhile, place the spaghetti in a separate saucepan of boiling water. Cook for 10-12 minutes or until the spaghetti is al denté (tender).
- Drain the boiling water away from the spaghetti into a colander in the sink.
- To serve, pour some of the Bolognese sauce over the spaghetti.
Tips
- Try serving your spaghetti Bolognese with parmesan cheese and fresh basil.
- For a vegetarian option swap the minced beef for veggie mince or full lentils.
Transcribed
26 JAN 2023 · Academy FM's Kay McLoughlin learns how to make Chicken Curry at the Turner Stone 'Cooking on a Shoestring' class. See Folkestone Academy social media for how to sign up for all Turner Stone after-school classes and events. Thanks to Folkestone & Hythe District Council for supporting this podcast
Ingredients:
Chicken (fresh or frozen - portion per person 500 g (1 lb)
onions - 2 medium
potato -1 medium
Chickpeas - 1/2 can 200g, drained
fresh spinach - 3 handfuls (6 frozen balls)
garlic - 2 cloves
oil - 2 tbsp
curry powder - 1 rounded dessert spoon (according to taste)
ground ginger - 1 level tsp
Chopped Tomato - 1 can (400g)
Water and Tomato puree - 200ml & 1 tablespoon
salt and pepper - pinch - to taste
long grain rice - 250 g (½ lb)
Method
- Cut the chicken into pieces, removing any bones. Put onto a plate.
- Peel and slice the onions. Peel and chop the potato & garlic finely.
- Fry the onions, potato, chickpeas and garlic for 10 mins, stirring occasionally.
- Stir in the curry powder, ginger, spinach and fry for another minute.
- Add the chicken, fry until cooked and some salt and pepper.
- Add chopped tomato and chickpeas, stir in the pan. Bring to the boil, stirring. Then simmer for 20 mins, whilst cooking the rice.
- If you want a stronger tomato flavour, add 200ml water with a heaped tablespoon of tomato puree.
- Served on a bed of cooked rice.
Beef curry: Make in the same way but use 500 g/1 lb of stewing steak or mince instead of chicken. Cut into small pieces and brown in the oil before you fry the onions. Cook until the meat is tender, about 1½ hours.
Cooked chicken portions - add these at step 6, missing out stage 1 and 5.
Add any vegetables you have, either tin, frozen or fresh. Curry works well with any and adds a variation of colour.
Transcribed
18 JAN 2023 · Academy FM's Kay McLoughlin learns how to make vegetarian Chilli con Carne at the Turner Stone 'Cooking on a Shoestring' class. See Folkestone Academy social media for how to sign up for all Turner Stone after-school classes and events. Thanks to Folkestone & Hythe District Council for supporting this podcast.
SOYA PROTEIN CHILLI CON CARNE
Onions - 1
Garlic - 2 cloves
Oil - 1 tbsp
Soya protein - 250g (0.5 lb)
Carrot - 1, grated
Water - 375 ml (¾ pt)
Tomato purée - 2 heaped tbsp
Chilli powder & cumin powder: ½ - l level tsp each - to taste
Pinto beans - 400 g (16oz)
Tin kidney beans - 400 g (16oz) tin
Salt & pepper
Method
- Peel and chop the onion and garlic. Fry them in the oil for 10 mins and then put onto a plate. Remove oil.
- Add the soya and carrot to the pan and dry fry until browned. Put the onions and garlic back into the pan.
- Add the water, tomato puree, chilli powder, cumin powder, salt and pepper. Bring to the boil, stirring.
- Simmer on the hob for 30 mins, until the sauce thickens. Drain the beans and stir them in 15 mins before the end of cooking.
Serve with baked or boiled potatoes or boiled rice (300g). To bulk it out add more vegetables like celery or peepers.Add chopped tomatoes, instead of the water for a richer sauce and a further vegetable portion.
Instead of using canned beans, you can cook them yourself which is much cheaper. Wash 100 g (4 oz) dried kidney & pinto beans. Soak them overnight. Boil them for 15 mins then add them to the chilli for the last 15 mins of cooking time.
How to cook simple, nutritious meals for a low price. Recorded by Academy FM Folkestone at the Turner Stone Cooking on a Shoestring classes in Folkestone Academy. Supported by Folkestone...
show more
How to cook simple, nutritious meals for a low price. Recorded by Academy FM Folkestone at the Turner Stone Cooking on a Shoestring classes in Folkestone Academy. Supported by Folkestone & Hythe District Council.
show less
Information
| Author | Radio Folkestone |
| Organization | Academy FM Folkestone |
| Categories | Food |
| Website | academyfmfolkestone.com |
| music@academyfmfolkestone.com |
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