For less Eat well with these tasty no-fuss meals that serve four for $16 or less
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for less Eat well with these tasty no-fuss meals that serve four for $16 or less
Spinach
Frittata& Feta Frittatas are the ultimate scrumptious yet affordable
dish when you’re on a budget!
INGREDIENTS
• ¼ cup olive oil • 1 tsp sea salt
• 1 onion, thinly sliced • ¼ tsp cracked pepper
• 500 g (approx. 3 medium-large) potatoes • 2 big handfuls spinach, chopped
• 5 medium - large eggs, lightly beaten in a • 100g feta
large bowl • Chilli flakes to serve (optional)
• 2 tbsps rosemary, chopped
DIRECTIONS
Preheat oven to 170 C.
Heat half the oil in a large (23-26cm) ovenproof pan and cook the onion until soft.
Peel potatoes and either slice very thinly or, chop roughly and put in a food processor and
pulse until chopped into pea-sized pieces. Don’t overdo it or they will turn to mush.
Whisk the eggs with rosemary, salt and pepper in a large bowl. Add sliced/chopped
potatoes and toss well to coat. Add in softened onion and chopped spinach.
Stir to combine.
Add remaining oil to the pan then pour in the egg/vegetable mixture. Crumble over feta.
Reduce the heat to low and cook slowly until the edges are cooked – about 10 minutes.
Finish cooking in the oven by baking for 20-25 minutes until golden brown or until set
in the middle.
Rest for 10 minutes before cutting into wedges or squares. Sprinkle over chilli flakes
to taste.
This can be served either hot or at room temperature with your favourite chutney.
BUDGET SAVING TIPS
• Feel free to swap one starchy vegetable for another eg. use pumpkin or kūmara in
place of potato depending on what’s in season/cheap.
• Use leftover roast vegetables but simple is best - don’t add too many different
ingredients, it’s not a jumble sale!
This recipe includes eggs which are packed full of natural protein and essential 40
nutrients for everyday health and wellness.
$
12 4 MINS
More recipes and free e-recipe books are available at eggs.org.nz
This dish feels like true luxury as it’s creamy, delicious
and richly flavoured. Using eggs to thicken the sauce
is a technique used in Italian cuisine and it enriches
the dish with plenty of protein.
Lemony Chicken
INGREDIENTS
• 4 pieces of chicken, drums and • ¼ cup dry white wine or stock
bone-in thighs work well • ½ tsp salt & ¼ tsp pepper
• 2 medium potatoes, washed and • 2 eggs
chopped into bite-sized pieces
• 2 egg yolks
• cup flour seasoned with salt and
• juice & zest of 1 lemon
freshly ground black pepper
• 1 clove garlic, finely chopped
• 3 tbsps olive oil
• 1 tbsp finely chopped parsley
• 1 onion, finely chopped
• 1 stalk celery, finely sliced
• 1 leek, finely chopped
DIRECTIONS
Dust chicken pieces in flour.
Heat the olive oil in a frying pan and gently cook the onion, celery and leek for
12-15 minutes until tender.
Add the chicken pieces and potatoes to the pan, increase the heat to medium and
cook, turning at times, until golden.
Pour in the wine or stock and allow to bubble and reduce. Pour in enough water
to half cover the chicken and potatoes, season with salt and pepper and cover and
cook for 20-25 minutes or until both chicken and potato are cooked.
Whisk the eggs and egg yolks with the lemon juice. Remove the pan from the heat,
pour over the egg mixture and stir until the egg coats the chicken and thickens.
You may need to return the pan to a very low heat but make sure you keep stirring
as otherwise the eggs can scramble.
Serve the chicken from the pan, topped with lemon zest.
BUDGET SAVING TIPS
• Use bone-in, skin-on chicken cuts like drums or thighs as they present
the best value.
• Only use leeks and celery when they’re in season, otherwise use a second
onion in their place.
• Keep an eye out for laden neighbourhood lemon trees - most owners are
only too happy to share their excess citrus.
• Save vegetable water from boiled peas or potatoes, freeze and use as stock
for dishes like this.
$
16 4 40 This recipe includes eggs which are packed full of natural protein
MINS
and essential nutrients for everyday health and wellness.
More recipes and free e-recipe books are available at eggs.org.nz
These big puffy fritters are perfect served with a salad
SweetcornFritters for lunch or dinner.
INGREDIENTS
• 2 cups corn kernels • ¾ cup self-raising flour
(fresh, canned or frozen) • ½ tsp baking soda
• 3 spring onions, finely chopped • salt and freshly ground
• 1 small red capsicum, finely black pepper
chopped • 4 tbsps olive oil or other
• 4 eggs, separated cooking oil
DIRECTIONS
Mix together the corn, spring onion and red capsicum in a bowl.
Stir in the egg yolks, then add the flour and baking soda and mix
through. Season generously with salt and pepper.
In a separate bowl beat the egg whites until soft peaks form when
the beater is lifted from the whites.
Gently mix the whites into the mixture, taking care not to over mix.
Heat 2 tbsps of the oil in a large frying pan over a moderate to high
heat.
Add large spoonfuls of the mixture into the pan to form fritters.
Cook in batches until golden on both sides, reducing the heat on
the second side as needed, to cook them through. Add more oil to
the pan for each batch.
Serve with your favourite sauce.
BUDGET SAVING TIPS
• Leave out red pepper if they’re not in season or invest in a jar of
chargrilled peppers – they’re great value as each jar contains
about 6-8 peppers.
• Frozen vegetables are always affordable. Try this recipe with
peas or chopped beans in place of sweetcorn.
• Heating the oil to medium-hot before adding the fritter batter
saves the oil from being absorbed as the fritters form a crust
quickly.
This recipe includes eggs which are packed full of natural protein
and essential nutrients for everyday health and wellness. $
12 4 10
MINS
More recipes and free e-recipe books are available at eggs.org.nz
Tuna TortillaBake
Like a big soft cheesy pillow, this is a true family favourite.
INGREDIENTS
• 5 eggs • 1 stalk celery, sliced
• 50g butter • 185g canned tuna
• ¼ cup flour • 1 cup grated tasty cheddar cheese
• 3 cups milk • 2 tbsps chopped parsley
• 3 tbsps mayonnaise • salt and freshly ground black
• 3 jumbo sized tortilla wraps pepper
• 1 small red onion, diced
DIRECTIONS
Preheat the oven to 180°C. Brush a 24cm oven-proof pan or round
baking dish with oil.
Boil the eggs for 8-10 minutes. Drain and rinse under cold water before
peeling and slicing into quarters.
Melt the butter over a moderate heat in the same saucepan and mix
in the flour, cook stirring for 2 minutes before gradually adding the
milk, whisking continuously until the mixture bubbles and thickens.
Cook it for 10 minutes. Remove from the heat and stir through the
mayonnaise.
Lay a tortilla in the base of the baking dish and cover with half of the
red onion, celery, tuna and sliced egg. Spoon over a third of the sauce,
sprinkle with a third of the cheese, half the parsley and season with salt
and pepper.
Cover with another tortilla and repeat the process.
Finish off with a tortilla on top, spread with the sauce and sprinkle with
the remaining cheese.
Bake for 20 minutes until the top is crisp and golden.
BUDGET SAVING TIPS
• Growing your own fresh herbs is an easy way to save money. Even if
you’re not a gardener, parsley, basil, oregano etc all grow well in pots
and they add loads of flavour to a dish at very little cost.
• Larger jars of mayonnaise are not always cheaper than buying
multiple smaller jars. Take note of the per 100g price.
This recipe includes eggs which are packed full of natural protein
$
16 4 40 and essential nutrients for everyday health and wellness.
MINS
More recipes and free e-recipe books are available at eggs.org.nz
Vegetable Fritters
INGREDIENTS
• 600g fresh or frozen vegetables*
• ½ cup self-raising flour
• ½ tsp salt
• 3 eggs, whisked
• herbs/cheese/spices*
• ¼ cup olive oil
DIRECTIONS
Grate or finely chop the vegetables- courgette, parsnip, carrot, pumpkin,
potato, broccoli, beans, peas, spinach etc – and place in a large bowl. Add in
the flour, salt, eggs and whatever herbs, cheese and spices you’re using (see
below for some suggestions).
Heat half the oil in a large frying pan and cook ¼ cupfuls of mixture until
golden brown on both sides and cooked through.
Serve with chutney and salad.
* TRY THESE COMBOS DEPENDING ON THE SEASON
• Courgette with 1 tsp dried dill, ¼ cup chopped mint, 100g crumbled
feta and 1 tsp grated lemon rind.
• Carrot with 1 tsp ground cumin, 3 chopped spring onions and 2
tbsps chopped parsley.
• Kumara with 1 tsp dried dill, 3 chopped spring onions, 100g
crumbled feta, 1 tbsp chopped parsley.
• Cauliflower florets roughly chopped with 1 tsp curry powder,
1 tsp cumin, 1 tsp ground turmeric, ½ tsp ground coriander,
1 tbsp chopped parsley
BUDGET-SAVING TIPS
• Always shop in season for vegetables – don’t buy courgette in winter or
parsnip in summer as they’ll be either more expensive and less flavourful
and often both!
• If a recipe calls for part of a block of feta, pop the leftovers in the freezer.
This recipe includes eggs which are packed full of natural protein
and essential nutrients for everyday health and wellness. $
8 4 10
MINS
More recipes and free e-recipe books are available at eggs.org.nz
This open-faced bacon and egg pie is a stunner!
It’s packed full of protein from the eggs and bacon and
completely satisfying with the inclusion of potatoes. Bacon Egg Pie
INGREDIENTS
• 8 eggs
• 350g puff pastry, or 2 sheets of ready rolled puff pastry
• 300g streaky bacon
• ½ cup milk
• 2 potatoes, cooked and thinly sliced
• 1 tsp salt
• ½ tsp black pepper
DIRECTIONS
Preheat the oven to 200°C fan bake and place an oven tray in to heat. Grease a
20x30cm oven dish.
Dust the bench with flour and roll the pastry to fit your dish. Press it into the
dish so it comes up the sides.
Neatly line the pastry with 5-6 strips of bacon, then top with the thinly sliced
potato.
In a mixing bowl, lightly whisk 4 of the eggs with the milk, salt and pepper.
Pour the egg mixture evenly over the bacon and potato. Crack the remaining
4 eggs over the pie, breaking the yolks so they spread a little, and top with the
remaining bacon.
Place your pie on the heated oven tray and bake until the pastry is golden and
the egg is set - about 40 minutes.
Serve warm or at room temperature. It will keep in a covered container in the
fridge for up to 3 days.
BUDGET-SAVING TIPS
• Buy bacon when it’s on special and freeze it.
• Look out for blocks of pastry in the supermarket as they are usually cheaper
than ready-rolled.
• Wanting to pack in some more veg? Take your pie to the next level by
sprinkling a handful of baby spinach, half a finely chopped red onion, 150g
of crumbled feta and 100g of finely chopped mushroom on top of the
bacon layer.
This recipe includes eggs which are packed full of natural protein and
$
16 4 40 essential nutrients for everyday health and wellness.
MINS
More recipes and free e-recipe books are available at eggs.org.nz
Cheesy Potato, Comfort in a bowl – that’s how to describe this dish.
Serve it with a salad for a wonderful lunch or dinner.
Leek & Ham Bake
INGREDIENTS
• 30g butter • salt and freshly ground black
• 1 leek, white part and a little into pepper
the green, finely sliced • 2-3 medium (600g) floury
• salt and freshly ground black potatoes, washed
pepper • 150g sliced ham, torn roughly
• 4 eggs • ¾ cup (about 100g) grated
• 200mls cream tasty Cheddar cheese
• 1 tsp wholegrain mustard
DIRECTIONS
Preheat the oven to 180°C. Grease a medium-sized oven-proof
dish with butter.
Melt the remaining butter in a large frying pan and gently cook the
chopped leek until tender. Season with salt and pepper.
In a large bowl, whisk together the eggs, cream and mustard.
Season with salt and pepper.
Slice the potatoes into thin discs.
Line the base of the dish with half of the potatoes and layer with
the ham, leeks, half the cheese and remaining potatoes.
Pour over the egg mixture and top with remaining cheese.
Cover with foil and bake for 1 hour, removing the foil for the final 10
minutes to brown the top slightly
BUDGET-SAVING TIPS
• If leeks are expensive, use a large diced onion instead. Adding
chives and parsley is also great
• Shaved and sliced ham from the deli section is often on special
and it freezes well so stock up when it’s cheap.
This recipe includes eggs which are packed full of natural protein
and essential nutrients for everyday health and wellness. $
14 4 70
MINS
More recipes and free e-recipe books are available at eggs.org.nz
This is a version of shakshouka, that marvellous
dish of eggs poached in a sauce of cumin-spiced
Baked Tomato,
Chorizo & Feta
tomatoes, onions, olive oil and garlic, with the added
bonus of chorizo sausage.
INGREDIENTS
• 1 tbsp olive oil • salt and freshly ground black
• 1 red onion, finely chopped pepper
• 4 garlic cloves, crushed and • 150g cooked chorizo sausage,
chopped sliced
• 2 tsps ground cumin • 100g feta
• 2 x 400g cans diced tomatoes • 4 eggs
• 50g black olives (optional) • 2 tbsps finely chopped parsley or
coriander
• 1 tsp dried oregano
• Char-grilled bread to serve
• 1 tbsp butter
DIRECTIONS
Preheat oven to 180 C.
Heat the oil in a large oven-proof frying pan and gently cook the onion
and garlic until the onion is tender. Add the cumin and cook for a
minute or so before adding the tomatoes, olives, oregano and butter.
Season with salt and freshly ground black pepper.
Simmer for 20 minutes until the sauce is thickened and deepened in
colour.
Stir the chorizo and feta through the mixture and then make 4 indents
large enough to fit an egg.
Carefully break an egg into each cavity and bake for 15 minutes or until
egg whites have set.
Sprinkle with parsley or coriander to serve with char-grilled bread and
a green salad if you wish.
BUDGET-SAVING TIPS
• Buy fresh chorizo sausages from the butchery section of
supermarket instead of deli section – they’re usually cheaper.
• Not a huge fan of olives? Did you know when they’re heated, their
flavour mellows and becomes less harsh.
This recipe includes eggs which are packed full of natural protein
35 and essential nutrients for everyday health and wellness.
$
16 4 MINS
More recipes and free e-recipe books are available at eggs.org.nz
Irresistable
A good fried rice is a go-to dinner idea! Here’s a knock-
out basic recipe to use and feel free to make it your own
by adding chopped bacon, sausage, shredded chicken,
Fried Rice beef slices etc as budget allows.
INGREDIENTS
• 2 tbsp + extra cooking oil • ¼ tsp sea salt
• 3 spring onions, sliced • ¼ tsp white pepper
• 1 small red capsicum, sliced • 2-3 tbsp dark soy sauce + extra
• 2 cups frozen peas to serve
• 1 cup podded edamame beans • 3 eggs, lightly beaten
• 4 cups cooked rice (plain • 1 chilli, sliced to serve
long grain rice is fine)
DIRECTIONS
Heat oil in large pan or wok to medium hot. Fry spring onions (reserve some for
garnish) until crisped and golden in places. Add capsicum and frozen peas and
edamame beans and sauté until cooked. Add another splash of oil to the pan/
wok and add the rice – keep it moving as it heats through to piping hot. Season
well with salt and pepper and soy sauce. Divide onto serving plates or bowls.
Wipe pan/wok clean, lower temperature and pour in beaten eggs. Cook until set
and flip. When cooked, remove from pan and roll then slice. Place on top of rice.
Serve rice with more soy sauce, spring onions and sliced chilli on the side.
BUDGET-SAVING TIPS
• Edamame beans are high in protein so these, along with the eggs, means
that this vegetarian dish is very satisfying for a very affordable price.
• To get the most for your spend, use the white AND green parts of
spring onions.
• Invest in a jar of chargrilled peppers – they’re great value as each jar contains
about 6-8 capsicums and a good standby when they’re not in season
This recipe includes eggs which are packed full of natural protein
and essential nutrients for everyday health and wellness. $
10 4 30
MINS
More recipes and free e-recipe books are available at eggs.org.nzGnocchi is one of those dishes that’s expensive in a
restaurant and yet super affordable and surprisingly
easy to make at home. Traditionally made with ricotta
or potatoes, this recipe uses cottage cheese for a
clever cost hack.
Easy Peesy Gnocchi
INGREDIENTS
• 500g cottage cheese • Small handful each parsley
• 2 cup plain flour and basil, chopped
+ extra as needed • 2 tsp sea salt
• 100g parmesan, grated • Tomatoes for topping
• 6 eggs (optional)
DIRECTIONS
Mix the gnocchi ingredients together in a big bowl to form a soft,
just-sticky dough. Don’t over mix. Turn out onto a well-floured surface.
Divide dough into six portions, then roll each into a 3cm-thick log. Cut
into 2cm lengths, dusting the little pillows with flour as you go.
Bring a large pot of salted water to a rolling boil. Cook gnocchi in
batches, dropping handfuls of the little dumplings into the water and
cooking for 4-5 minutes only (they will sink then rise to the surface),
removing with a slotted spoon and transferring them directly to
serving plates.
To serve, add a splash or olive oil and some chopped basil or parsley or
tomatoes to the dumplings.
Serve with grated parmesan and a squeeze of lemon juice.
BUDGET-SAVING TIPS
• Replacing the usual ricotta with cottage cheese makes this a more
affordable dish.
• Check per 100g price for parmesan – grated may be cheaper than
whole blocks or visa versa.
• Gnocchi is best cooked and then served immediately.
This recipe includes eggs which are packed full of natural protein
40 and essential nutrients for everyday health and wellness.
$
15 4 MINS
More recipes and free e-recipe books are available at eggs.org.nzChicken & Egg Curry Tasty, simple to make and easy on the wallet
– this curry has it all!
INGREDIENTS
• 4 boiled eggs • 1 tsp brown sugar
• 1 medium onion, sliced or diced • 1 cup coconut milk
• 2 tbsps cooking oil • 1 cup fresh or frozen chopped
• 3 tbsps store-bought green curry green beans
paste • Cooked rice to serve
• 4 chicken drumsticks or thighs • Papadoms or roti to serve
(bone in or out) (optional)
• 2 large potatoes, chopped into
bite-sized pieces
DIRECTIONS
Boil the eggs for 5 minutes, and for easy peeling, leave for 10 minutes in cold
water before peeling.
Gently fry onion in oil in a medium to large pot. Add curry paste and fry for 30
seconds. Push onion aside and add chicken and potatoes and fry until lightly
browned. Add enough water to almost cover the chicken and potatoes, put a
lid on and simmer for 20 minutes. Add sugar, peeled boiled eggs, beans and
coconut milk and bring to a simmer for 10-15 minutes. Taste for seasoning
and add salt to taste.
Serve with rice and papadoms or roti to serve.
BUDGET-SAVING TIPS
• Using eggs in this curry increases the protein content without having to
use more chicken ie. More satiated for less cost.
• Cooking the perfect rice cuts down on waste. Here’s an easy method: use
twice as much water to uncooked rice (2:1); salt the water well; bring to
boil, stir once then leave lid on and simmer for 12 minutes and leave to
stand, covered for 5 minutes.
• Leftover rice can be used for fried rice which makes another great lunch
or dinner.
This recipe includes eggs which are packed full of natural protein
and essential nutrients for everyday health and wellness. $
16 4 35
MINS
More recipes and free e-recipe books are available at eggs.org.nzThis crazy Anglo-Indian rice dish is a winner if you’re
looking for a budget meal. The ingredients and
flavours that come together so magically to form the
perfect, one-pan comfort dish.
Carrot Kedgeree
INGREDIENTS
• 4 hard-boiled eggs, quartered • ¼ tsp chilli flakes (optional)
• 2 large carrots, peeled and sliced • 5 cups cold cooked rice (1 cups
diagonally uncooked), preferably basmati
• 1 tbsp smoked paprika • Juice from one lemon + extra
• 2 tbsps cooking oil lemon wedges to serve
• 2 tbsps butter • Fresh coriander or parsley to
garnish
• 2 medium onions, sliced thinly
• Plain unsweetened yoghurt to
• 3 tbsps curry powder
serve
• 2 tsps mustard seeds
DIRECTIONS
Boil eggs for 8-10 minutes. Run under cold water and remove shells.
Cut into quarters.
Toss carrot in smoked paprika and fry in one tbsp of the oil for 3-4
minutes in a large pan (or a wok). Set aside and wipe the pan clean.
Heat remaining oil and butter in the pan and gently cook onion until
soft and beginning to brown. Add curry powder and mustard seeds
and cook until seeds begin to pop. Add chilli flakes (if using) and rice
and heat through, tossing rice to coat in spices.
Stir through lemon juice and taste for seasoning – add salt, lemon juice
or more chilli flakes to taste.
Serve warm topped with the carrots, chopped boiled eggs, coriander
and a drizzle of yoghurt.
TIPS
• By all means add smoked fish, as is traditional with kedgeree, to this
dish if budget allows, but the smoky carrots give a gorgeous flavour.
• Rice and pasta are always a budget-friendly base to any dish but
getting plenty of flavour using herbs and spices into these simple
carbs is the key.
• Basmati is a more expensive rice but it’s nutritionally better than
plain white rice.
This recipe includes eggs which are packed full of natural protein
30 and essential nutrients for everyday health and wellness.
$
12 4 MINS
More recipes and free e-recipe books are available at eggs.org.nzFriday Night This is such a fun ‘pizza’ idea and it’s gluten free!
Pizza Frittata
INGREDIENTS
• 1 tbsp olive oil • 80g sliced pepperoni (leave out
• 1 onion, diced for vegetarian option)
• 2 cloves garlic, finely chopped • ½ cup pitted black olives
(optional)
• 100g button mushrooms, sliced
• ½ cup grated tasty cheddar
• 6 eggs
cheese
• 1 tsp dried oregano
• Baby spinach or rocket leaves
• 2 tbsps milk to serve
• salt and freshly ground black
pepper
• ½ red capsicum, sliced thinly
DIRECTIONS
Preheat the oven to 200°C.
Heat the oil in a 28cm frying pan and gently cook the onion and
garlic until softened. Add the mushrooms to the pan and cook over a
moderate heat for 5 minutes.
Whisk together the eggs, oregano and milk, season with salt and
pepper. Pour the eggs into the frying pan and cook for a few minutes
before arranging the capsicum, pepperoni and olives over the surface
and then sprinkle over the grated cheese. Continue to cook until the
edges pull away from the side of the pan and then transfer to the oven
to cook until the frittata is just set, 12-15 minutes.
Scatter over greens to serve.
This recipe includes eggs which are packed full of natural protein
and essential nutrients for everyday health and wellness. $
14 4 20
MINS
More recipes and free e-recipe books are available at eggs.org.nzThese hashbrowns are so incredibly tasty – sweet,
crispy, caramelised - and you can top them with
Carrot, Parsnip &
Parmesan Hashbrowns
anything you like.
INGREDIENTS
• 1 cup grated carrot • ½ tsp sea salt and decent pinch
• 1 cup grated parsnip white pepper
• 2 spring onions, sliced thinly (you • 3 tbsps cooking oil
can use chives too) • 3 – 4 tbsps sour cream (you can
• 50g grated parmesan (can use also use mayo) to serve
crumbled feta instead) • 100g cherry tomatoes or 1/2 cup
• 3 eggs, whisked with a fork chopped tomatoes, to serve
• ¼ cup plain flour (can use GF) • Small handful fresh herbs – basil,
parsley or coriander
DIRECTIONS
Heat oven to 180 C.
Mix all ingredients except oil, sour cream, tomatoes and herbs, together
in a bowl until combined.
In a large pan oven proof pan, heat the oil to medium heat. Spoon the
hashbrown mixture and spread evenly. Cook over until golden brown
– about 7-10 minutes. Place in pre-heated oven and cook for a further
15 minutes.
To serve, top wedges of the hashbrown with sour cream, chopped
tomatoes and fresh herbs.
BUDGET-SAVING TIPS
• Baby spinach leaves can also be used as an economical topping.
• Use parsnips only when they’re in season as they’ll be cheap, or use
potatoes instead if they’re not.
This recipe includes eggs which are packed full of natural protein
15 and essential nutrients for everyday health and wellness.
$
13 4 MINS
More recipes and free e-recipe books are available at eggs.org.nzChicken Fried Noodles
Easy, affordable and yummy!
INGREDIENTS
• 3 tbsps cooking oil • 100g egg noodles, softened in
• 2 eggs, whisked lightly boiling water (or use the packets
of already cooked/softened
• 1 carrot, diced small
noodles)
• 2 spring onions, sliced (use the white
• 2-3 tbsps soy sauce
and green bits)
• ¼ tsp white pepper
• ½ red or green capsicum, sliced
• Wedge of lemon to serve
• 2 cups cooked chicken, either ready
roasted or deli shredded chicken
DIRECTIONS
In a large pan or wok, heat one tbsp of the oil to a medium heat and pour in
whisked eggs. Cook until set then flip like an omelette. Cook for 30 seconds
then remove from pan, roll up and slice into thin strips. Set aside.
Increase pan temperature to high, add remaining oil and fry carrots, spring
onions and capsicum for 3 minutes. Add in chicken meat and softened and
drained noodles, pour over soy sauce and cook for a further 3-4 minutes to
cook noodles, stirring and tossing to mix. Add in egg rolls.
Season with pepper and a squeeze of lemon juice and serve.
BUDGET-SAVING TIPS
• If capsicums are expensive, use ½ cup frozen peas or another
carrot instead
• Leftover roast chicken works well for this dish
• Use strips of beef or tofu instead of chicken for another option
This recipe includes eggs which are packed full of natural protein
and essential nutrients for everyday health and wellness. $
16 4 5
MINS
More recipes and free e-recipe books are available at eggs.org.nzPacked full of flavour, this dish is always a winner
of a dinner!
Pumpkin, Feta &
Rosemary Frittata
INGREDIENTS
• cup olive oil • 2 tbsps rosemary, chopped
• 2 onions, thinly sliced • 1 tsp salt
• 350–400g sliced pumpkin, sliced • 100g feta
thinly • Caramelised onion or chutney
• 1 medium-sized potato, sliced thinly to serve
• 5 eggs, lightly beaten in a large bowl
DIRECTIONS
Preheat oven to 170 C.
Heat half the oil in a large oven proof frying pan and cook the onions
until soft. Add pumpkin and potatoes and cook over medium heat for
10 minutes until par-cooked.
Remove vegetables from the pan, leaving the oil in the pan, and
transfer them to the bowl with the beaten eggs and add rosemary and
salt. Stir to ensure vegetable slices are well coated in the egg mix.
Add remaining oil to the pan then pour in the egg/vege mixture.
Reduce the heat to low and cook slowly until the edges are cooked.
Sprinkle over feta and place in oven to bake for 25-30 minutes or
until set in the middle. Rest for 10 minutes before cutting into wedges
or squares and serve either hot or at room temperature with your
favourite chutney and a salad
BUDGET-SAVING TIPS
• Only use pumpkin if it’s in season and affordable, otherwise sub in
kūmara or more potato
• Feta cheese freezes well so freeze any leftovers from a recipe
• Feel free to use tasty cheese or parmesan instead of feta
• Growing your own herbs is easy and means you can add flavour to
any meal for next to nothing
This recipe includes eggs which are packed full of natural protein
30 and essential nutrients for everyday health and wellness.
$
15 4 MINS
More recipes and free e-recipe books are available at eggs.org.nzLeftover Loaf
This is such a wonderful, economical lunchbox filler
or a light dinner, served warm, with a salad! It’s like a
meatloaf but healthier.
INGREDIENTS
• 2 cups cooked or grated veggies – • 5 eggs, lightly beaten
eg carrots, parsnips, spinach, beans, • 100g grated cheese or crumbled
peas, asparagus, corn feta + extra for topping
• 2–3 spring onions, sliced thinly • ¼ cup olive oil + extra for
• Handful fresh herbs, chopped drizzling
(suggest combination of parsley, • ½ tsp salt
mint, coriander)
• ¼ tsp black pepper
• 1 cup self-raising flour
• Olive oil – for drizzling
DIRECTIONS
Preheat oven to 180 C. Line a standard loaf tin with baking paper.
In a large bowl combine grated veggies, spring onion, herbs, flour, eggs,
cheese, olive oil, salt and pepper. Mix thoroughly then scrape into lined loaf
tin. Sprinkle over a little more cheese and a final drizzle of olive oil.
Bake for 40-50 minutes until a skewer comes out clean. Leave to cool for
10-15 minutes before turning out.
Slice thickly and top with butter or your favourite chutney – or both – and
a salad for a lovely meal idea
BUDGET-SAVING TIPS
• Save those leftover vegetables! Almost any will work and if you don’t
have leftovers, use frozen peas and beans run briefly under hot water
to defrost.
This recipe includes eggs which are packed full of natural protein
and essential nutrients for everyday health and wellness. $
11 4 40
MINS
More recipes and free e-recipe books are available at eggs.org.nzGreat for lunch or dinner, this one-bowl wonder is a
super budget-friendly dish.
One Bowl Cheesy
Ham Bake
INGREDIENTS
• 1 ½ cups milk • ½ cup self-raising plain flour
• 3 large eggs • 2 tsps powdered vegetable or
• 200g shaved ham, diced chicken stock
• 1 medium onion, diced fine or • ¼ tsp black pepper
grated • ¼ cup chopped parsley (optional)
• 1 cup grated cheese
DIRECTIONS
Heat oven to 170 C. Generously butter a medium-sized oven proof dish.
In a big bowl, lightly whisk together milk and eggs. Add remaining
ingredients and stir to combine.
Scrape into prepared dish and bake for about 45-55 mins or until golden and
cooked through. It will puff up and deflate once removed from the oven.
Serve hot or cold with chutney and some salad greens.
BUDGET-SAVING TIPS
• Shaved and sliced ham from the deli section is often on special and it
freezes well so stock up when it’s cheap.
• Bacon or salmon could be used in place of the ham.
This recipe includes eggs which are packed full of natural protein
50 and essential nutrients for everyday health and wellness.
$
12 4 MINS
More recipes and free e-recipe books are available at eggs.org.nzHelpful Tips for eating well on a budget • Increase the vegetable content in recipes and you’ll decrease the amount of meat, which • Never throw out stale bread or buns – turn it into breadcrumbs or freshen it up by is usually the most expensive component of a recipe, required. running briefly under a tap and baking for 10-15 minutes at 180 C – even the hardest • When shopping for vegetables, only buy what’s in season. Substitute onions for leeks, bread comes out like freshly baked bread! potatoes for kūmara or pumpkin, eggplant for mushrooms etc. • Don’t discard the water from boiling potatoes/peas/beans etc – save it and use it for • Use frozen vegetables – they’re very economical. Corn, beans, broccoli, cauli, spinach etc sauces and gravies in place of stock. – all are snap-frozen and great quality to cook with. • Cheese is expensive in general so use less. You’ll be surprised how you don’t need as • Develop the habit of looking at the ‘per 100g’ price on packaged supermarket items as it’s much as you’d think to get that wonderful cheesy flavour. not always good economy to buy larger packets/jars/cans. Counterintuitive but true! More recipes and free e-recipe books are available at eggs.org.nz
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