FINDING a lunchtime bite on a budget may get a lot harder.
We reported yesterday how the beloved meal deal is under threat after hundreds of sandwich makers voted to strike from Monday.
Budget chef Miguel Barclay, from Camden, London, believes no one should be spending more than £1 per head on lunchDan Jones
suppliedMiguel’s recipe book Slimming One Pound Meals is £20[/caption]
But budget chef Miguel Barclay has a solution. The 36-year-old is the creator of the #OnePoundMeals social media phenomenon, with nearly 300,000 followers. Miguel, from Camden, North West London, believes no one should be spending more than £1 per head on lunch.
He says: “The No1 tip is to batch cook. It saves time, effort and money — you use up everything so there’s no leftovers. These meals are all £1 to make and use ingredients you are familiar with.”
Not only are his thrifty recipes cheaper than most meal deals on the high street, they are all under 500 calories too.
Here, he serves up six from his latest book Slimming One Pound Meals.
Slimming One Pound Meals by Miguel Barclay, Headline Publishing Group, £20.
Aubergine ‘bacon’ BLT
Aubergine is a great lower-calorie substitute for baconDan Jones
260 calories and 35.7g carbs per portion
AUBERGINE is a great lower-calorie substitute for bacon, and you can still achieve that smoky flavour with a pinch of paprika. You can cook it to your liking and get it extra crispy, just like real bacon.
YOU NEED:
Pinch of smoked paprikaSplash of soy sauce2-3 slices of aubergine, about 5mm thick2 slices of bread, toasted if you likeA few lettuce leavesA few slices of tomato1 tsp vegan mayonnaiseOil (any)Salt and pepper
METHOD: Mix together the paprika, soy sauce and a splash of oil in a small bowl, then rub this marinade over the aubergine slices.
Pan-fry the aubergine slices over a medium heat for about 10 minutes, turning halfway through, or for however long it takes for them to become nice and caramelised on both sides.
Assemble your sandwich with bread, lettuce, tomato, the cooked aubergine slices and a squirt of mayo.
Season before serving.
Oven bhajis
Healthier oven-baked alternative to deep-fried bhajisDan Jones
208 calories and 37.2g carbs per portion
INSTEAD of deep-frying these bhajis in lots of oil, I’ve created a healthier oven-baked alternative for you to try. Serve with your favourite dip.
YOU NEED:
1 onion, slicedSmall handful of chopped coriander½ carrot, cut into matchsticks2 tbsp gram flour (chickpea flour)Pinch of curry powderSalt and pepper
METHOD: Preheat your oven to 180C/gas mark 4 and line a baking sheet with greaseproof paper.
Mix together the onion, coriander, carrot, gram flour and curry powder in a bowl.
Season with salt and pepper, then add a little water splash by splash, while mixing, until it all sticks together.
Divide into 3 portions on the lined baking tray and shape into bhajis.
Bake for 15-20 minutes until cooked through and nicely coloured.
Poached chicken noodle soup
All cooked in one pan, it doesn’t get much easier than thisDan Jones
359 calories and 51.9g carbs per portion
ADDING noodles to an already-substantial chicken soup makes a hearty lunch that will keep you going all day.
Don’t be scared that you won’t be full up, for this isn’t a light soup. All cooked in one pan, it doesn’t get much easier than this.
YOU NEED:
500ml water1 chicken stock cube2 chicken breast mini fillets1 carrot, roughly choppedSmall handful of frozen peasSheet of dried rice noodles (about 50g)Salt and pepper1 tsp Dijon mustard
METHOD: Bring the water to the boil in a saucepan, then crumble in the stock cube. Add the chicken and carrot.
Simmer for about 15 minutes until the chicken is cooked through, adding the peas and noodles for the last few minutes.
Remove the chicken and shred it using two forks, then return it to the soup. Season to taste and serve with a dollop of mustard to spice it up a bit.
Chorizo-stuffed red peppers
This recipe is one of the cornerstones of One Pound Meals and a great example of healthy eating on the cheapDan Jones
338 calories and 35.3g carbs per portion
CHORIZO has such a powerful flavour you only need to use a small amount for the dish to taste amazing.
This recipe is one of the cornerstones of One Pound Meals and a great example of healthy eating on the cheap.
YOU NEED:
Small handful of cubed chorizo1 spring onion, sliced½ tsp tomato pureeHandful of leftover cooked riceHandful chopped parsleyOne red pepper
METHOD: Preheat your oven to 180C/gas mark 4.
Pan-fry the chorizo and spring onion in a dry frying pan over a medium heat for a few minutes.
Add the tomato puree and continue cooking for another minute, then add the cooked rice and seasoning, and mix everything together.
Cut the top off the pepper, scrape out the seeds, then fill it with the rice mixture, put the top back on and bake for about 20 minutes on a baking tray.
Once cooked, garnish with chopped parsley, if using, and serve.
Mexican faux-pastry wraps
Here, I have stuffed my wraps with spiced butternut squash as well as black beans to keep you full for longerDan Jones
483 calories and 67.1 g carbs per portion
PUFF pastry is a great idea for food on the go, but it is high in calories and fat. So, I came up with a way to fake it – slices of bread! Just squash them down with your fingers or a rolling pin, and you have the perfect substitute.
Here, I have stuffed my wraps with spiced butternut squash as well as black beans to keep you full for longer.
Top tip: Keep the filling quite dry to avoid your wraps going soggy.
YOU NEED:
¼ butternut squash, chopped into 1cm cubesOil (any)1 tsp ground cumin1 tsp smoked paprikaSalt and pepper2 spring onions, sliced¼ tin of black beans (100g), drained2 slices of bread1 egg, beaten (optional)Sprinkle of poppy seeds
METHOD: Preheat your oven to 180C/gas mark 4 and line a baking tray.
Scatter the butternut squash on to another baking tray and drizzle over a splash of oil, then sprinkle over the cumin, paprika, salt and pepper.
Roast for about 25 minutes, then slightly crush the butternut squash cubes with the back of a fork to create a lumpy, textured mash. Add the spring onions and black beans, then allow the mixture to cool a bit.
Meanwhile, take the slices of bread and push them flat using your fingers or a rolling pin.
Spoon the filling diagonally across the slices. Fold the left and right sides over the filling – secure with a toothpick, if needed – then brush with the beaten egg (if using) and sprinkle with the poppy seeds.
Lay the wraps on the prepared baking tray and cook for about 20 minutes, or until they are golden brown.
Greek potato salad
Usually, potato salad contains a lot of mayo, so I thought it would be a nice idea to try feta to bring it together insteadDan Jones
233 calories and 21.5g carbs per portion
USUALLY, potato salad contains a lot of mayo, so I thought it would be a nice idea to try feta to bring it together instead.
It’s even more delicious – plus it’s a well-balanced and super-healthy meal.
YOU NEED:
Handful of baby potatoes, halvedA few slices of red onionHandful feta cubesHandful pitted black olivesHandful chopped parsleySalt and pepperOlive oilSqueeze of lemon juice
METHOD: Start by boiling the potatoes for about 15 minutes, or until cooked through. Drain and leave to cool slightly.
Tip the still-warm potatoes into a bowl, then add the red onion, feta, black olives and chopped parsley.
Season with salt and pepper to taste and finish with a drizzle of olive oil and a squeeze of lemon.