Recipe 1 – Chicken and Veg bowl
Portion Size: 295g
Number of Portions: 4
Sale price $ : 15
Preparation time: 15 minutes
Cooking Time: 20 minutes
UNIT OF PRICE /
INGREDIENTS WEIGHT
MEASURE KG ($)
Brown rice KG $5.62 0.25
Rapessed oil KG $2.51 0.25
Garlic clove kg $4.51 0.06
Hoisin sauce KG $9.90 0.05
Sweet corn KG $5.21 0.1
carrot KG $4.97 0.1
Red peppers KG $2.57 0.1
avacaodo each $1.25 1
lemon each $0.85 1
Chicken KG $9.84 0.5
TOTAL COST =
FINAL COST AFTER 10% GST =
COST PER PORTION =
FOOD COST % =
Equipment needed: stainer,pot,frying pan, bowls
METHOD:
Cook the rice following pack instructions, then drain and return to the pan to keep warm. Heat the oil in a frying p
the garlic and fry for 2 mins or until golden. Tip in the chicken and fry until the pieces are cooked through, then sti
sauce, season and continue cooking for a further 2 mins. Cook the edamame beans and sweetcorn in simmering w
then drain. Divide the rice between four bowls and top with the chicken slices in a strip down the middle, with th
pepper, beans or peas, sweetcorn and avocado down either side. Serve with the lemon to squeeze over, if
Recipe 2 – Steaks with goulash sauce & sweet potato fries
Portion Size: 350g
Number of Portions: 3
Sale price ($): 22
Preparation time: 20 minutes
Cooking Time: 30 minutes
UNIT OF PRICE /
INGREDIENTS WEIGHT
MEASURE KG ($)
oil L $2.65 0.3
potatoes KG $3.65 0.2
thyme KG $1.50 0.025
onion KG $3.68 0.2
pepper KG $1.00 0.4
garlic KG $0.90 0.014
paprika KG $1.50 0.02
tomatoes kg $6.00 0.25
bouillion powder KG $2.58 0.05
fillet steak kG $16.58 0.6
baby spinach KG $4.87 0.25
TOTAL COST =
FINAL COST AFTER 10% GST =
COST PER PORTION =
FOOD COST % =
Equipment needed: Oven,baking tray,bowls,plate
METHOD:
eat oven to 240C/220C fan/gas 7 and put a wire rack on top of a baking tray. Toss the sweet potatoes and thyme w
bowl, then scatter them over the rack and set aside until ready to cook.
Heat 1 tsp oil in a non-stick pan, add the onions, cover the pan and leave to cook for 5 mins. Take off the lid and sti
be a little charred now. Stir in the green pepper and garlic, cover the pan and cook for 5 mins more. Put the potato
and bake for 15 mins.
While the potatoes are cooking, stir the paprika into the onions and peppers, pour in 150ml water and stir in the ch
tomato purée and bouillon. Cover and simmer for 10 mins.
Pan-fry the steak in a hot, non-stick pan for 2-3 mins each side depending on their thickness. Rest for 5 m
Recipe 3 – Hidden Veggie Bolognaise
Portion Size: 275g
Number of Portions: 4
Sale price ($): 13
Preparation time: 20 minutes
Cooking Time: 15 minutes
UNIT OF PRICE /
INGREDIENTS WEIGHT
MEASURE KG ($)
onion KG $2.68 0.1
carrot KG $3.68 0.2
zucchini KG $2.57 0.25
red bell pepper KG $3.65 0.15
celery KG $1.87 0.1
garlic KG $1.25 0.02
tomatoes KG $4.58 0.2
beef KG $9.58 0.4
herbs KG $1.00 0.05
oil L $3.69 0.1
bolognese KG $3.87 0.4
TOTAL COST =
FINAL COST AFTER 10% GST =
COST PER PORTION =
FOOD COST % =
Equipment needed: Large pan or wok, Pot for boiling noodles, Cutting board and knife
METHOD:
:Heat up 1 tsp olive oil in a large nonstick skillet over medium-high heat. Add onion, carrot and celery and sauté
brown, about 5 minutes.
Add garlic, bell pepper and zucchini and sauté for 5 minutes.
Transfer all the vegetables to blender. Add tinned tomatoes, tomato paste and Italian herbs and blend until
Give the skillet a brief rinse and dry it off. Heat up 1 tsp of olive oil over medium heat and cook the beef mince u
Add vegetable sauce back to the skillet. Bring to a simmer and continue cooking for 20-30 minutes, stirring oc
Recipe 4 – Grilled Chicken and Vegetable Stir-Fry with Brown Rice
Portion Size: 320g
Number of Portions: 4
Sale price ($): 23
Preparation time: 15 minutes
Cooking Time: 30 minutes
UNIT OF PRICE /
INGREDIENTS WEIGHT
MEASURE KG ($)
Chicken breast KG $18.90 0.5
Bell peppers KG $29.97 0.05
Broccoli KG $9.90 0.2
Carrots KG $2.99 0.25
Snap peas KG $35.50 0.15
Brown rice KG $4.15 0.3
Total Cost
FINAL COST AFTER 10% GST =
COST PER PORTION =
FOOD COST % =
Equipment needed: Grill or grill pan, large skillet or wok
METHOD:
Prepare brown rice as described in the package and keep it aside.
Salt and pepper the chicken breasts and grill until done. Cut the grilled chicken strips.
In a large skillet or wok heat some oil at high heat.
Stir-fry the vegetables in skillet until soft but still a bit crunchy.
Now add the previously cut grilled chicken to the skillet and stir-fry for 2-3 minutes more.
Serve the mix of chicken and vegetables with cooked brown rice.
ACTUAL COST DESCRIPTION
$1.41
$0.63
$0.27 crushed
$0.50 Fresh
$0.52
$0.50 grated
$0.26
$1.25
$0.85
$4.92 breast
11.1
12.2
3.1
20.3
keep warm. Heat the oil in a frying pan or wok, add
he pieces are cooked through, then stir in the hoisin
beans and sweetcorn in simmering water for 2 mins,
ces in a strip down the middle, with the carrot, red
e with the lemon to squeeze over, if you like.
ACTUAL COST DESCRIPTION
$0.79
$0.73 Peel and chopped
$0.04
$0.74 Slice
$0.40
$0.01 Crushed
$0.03 Chopped
$1.50
$0.13
$9.95
$1.22 chopped
15.54
17.09
5.70
25.9
Toss the sweet potatoes and thyme with 2 tsp oil in a
side until ready to cook.
ook for 5 mins. Take off the lid and stir – they should
d cook for 5 mins more. Put the potatoes in the oven
pour in 150ml water and stir in the cherry tomatoes,
mmer for 10 mins.
ending on their thickness. Rest for 5 mins.
ACTUAL COST DESCRIPTION
$0.27 Chopped
$0.74 Fresh
$0.64
$0.55 fresh
$0.19
$0.03 crushed
$0.92 chopped
$3.83
$0.05
$0.37
$1.55
$0.00
$0.00
9.12
10.03
2.51
19.3
nd knife
dd onion, carrot and celery and sauté until golden
uté for 5 minutes.
aste and Italian herbs and blend until smooth.
dium heat and cook the beef mince until browned.
cooking for 20-30 minutes, stirring occasionally.
ACTUAL COST DESCRIPTION
$9.45
$1.50 Sliced
$1.98 Sliced
$0.75 Sliced
$5.33
$1.25
$0.00
$0.00
$0.00
$0.00
$0.00
20.25
22.27
5.57
24.2
ge and keep it aside.
. Cut the grilled chicken strips.
at high heat.
t still a bit crunchy.
nd stir-fry for 2-3 minutes more.
h cooked brown rice.
Recipe 5 – Berry Chicken salad
Portion Size: 280g
Number of Portions: 4
Sale price $ : 20
Preparation time: 20 Minutes
Cooking Time: 30 minutes
UNIT OF PRICE / WEIGHT ACTUAL COST
INGREDIENTS
MEASURE KG ($)
Chicken KG $9.58 0.8 $7.66
Olive oil L $4.29 0.6 $2.57
Sugar kg $6.47 0.1 $0.65
salt KG $3.99 0.15 $0.60
baby spinach KG $2.65 0.25 $0.66
strawberries KG $6.59 0.15 $0.99
Goat cheese KG $6.58 0.15 $0.99
fat-free raspberry vinaigrette KG $9.87 0.2 $1.97
Pepper KG $3.60 0.02 $0.07
TOTAL COST = 16.2
FINAL COST AFTER 10% GST = 17.8
COST PER PORTION = 4.4
FOOD COST % = 22.2
Equipment needed: Grill rack,Large bowl,knife,plate
METHOD:
Sprinkle chicken with salt and pepper. On a greased grill rack, grill chicken, covered, over medium heat or broil 4 in
heat 4-7 minutes on each side or until a thermometer reads 165°.In a large bowl, combine spinach, berries, chees
pecans. Cut chicken into slices; add to salad. Drizzle with vinaigrette and toss lightly to coat. Serve immediate
Recipe 6 – OVEN ROASTED CHICKEN AND BEETROOT RISOTTO
Portion Size: 340g
Number of Portions: 4
Sale price ($): 37
Preparation time: 10 minutes
Cooking Time: 15 minutes
UNIT OF PRICE / WEIGHT ACTUAL COST
INGREDIENTS
MEASURE KG ($)
Chicken KG $18.90 1 $18.90
Arborio rice KG $4.15 0.5 $2.08
Beetroot KG $5.95 0.5
$2.98
Chicken broth L $4.26 1 $4.26
Onion KG $3.99 0.25
$1.00
Garlic KG $14.95 0.05
$0.75
Parmesan cheese KG $10.50 0.15
$1.58
Olive oil L $13.65 0.1
$1.37
$0.00
$0.00
TOTAL COST = 32.89
FINAL COST AFTER 10% GST = 36.18
COST PER PORTION = 9.05
FOOD COST % = 24.4
Equipment needed: Oven, Pot, Wooden Spoon, Baking Dish
METHOD:
Preheat the oven to 200°C (400°F).
Divide the peeled beetroot into minuscule cubes.
On a baking sheet, toss the cubed beetroot with olive oil, salt, and pepper. Roast for twenty to twenty-five minut
until tender.
The chicken thighs are seasoned with pepper and salt. Roast until thoroughly cooked, approximately 25 to 30 min
Olive oil is heated in a large saucepan over medium heat. Cook the diced onions and minced garlic until they bec
tender.
Toast the rice in a skillet for a few minutes.
While whisking continuously, transfer chicken broth into the rice with care until the liquid is absorbed and the
becomes creamy and tender.
Roasted beetroot cubes and grated Parmesan cheese should be added.
After placing the beetroot risotto on a plate, garnish with the roasted chicken thighs.
Recipe 7 –Black bean and corn salad
Portion Size: 370g
Number of Portions: 4
Sale price ($): 13
Preparation time: 10 minutes
Cooking Time: 25 minutes
UNIT OF PRICE /
INGREDIENTS WEIGHT ACTUAL COST
MEASURE KG ($)
Black beans Kg $8.57 0.25 $2.14
corn kernels Kg $6.58 0.225 $1.48
tomatoes Kg $2.68 0.25 $0.67
Vinegar Kg $1.25 0.02 $0.03
Olive oil L $3.65 0.075 $0.27
Pepper Kg $2.58 0.01 $0.03
Garlic Kg $2.58 0.02 $0.05
Tortilla chips Kg $6.58 0.25 $1.65
onions Kg $3.65 0.1 $0.37
cumin Kg $2.24 0.02 $0.04
Avocado ecah $3.65 1 $3.65
$0.00
$0.00
TOTAL COST = 10.37
FINAL COST AFTER 10% GST = 11.41
COST PER PORTION = 2.85
FOOD COST % = 21.9
Equipment needed: Rice cooker or pot with tight fitting lid, Cooking spoon or spatula
METHOD:
In a large mixing bowl, whisk together the lime juice, avocado oil, garlic, cumin, salt, and pepper.
Add the black beans, corn, red pepper, cilantro, jalapeño, and red onion and toss to coat.
Fold in the cheese and avocado and season to taste. Sprinkle with cilantro leaves and toasted pepitas, if desire
Recipe 8 – Chicken with zucchini cream
Portion Size: 310g
Number of Portions: 4
Sale price ($): 15
Preparation time: 15 minutes
Cooking Time: 25 minutes
UNIT OF PRICE /
INGREDIENTS WEIGHT ACTUAL COST
MEASURE KG ($)
onions KG $2.00 0.75 $1.50
low fat cream kg $6.58 0.6 $3.95
almond flour KG $5.87 0.1 $0.59
mushrooms KG $8.57 0.25 $2.14
zucchini KG $0.70 0.05 $0.03
chicken KG $13.65 0.05 $0.68
oil KG $2.30 0.025 $0.06
butter KG $4.58 0.005 $0.02
$0.00
8.98
FINAL COST AFTER 10% GST = 9.87
COST PER PORTION = 2.47
FOOD COST % = 16.5
Equipment needed: Pan or skillet, stirring spoon
METHOD:
Cooking Steps:Heat olive oil in the same skillet over medium heat and cook green onions until soft, about 2 minute
zucchini slices and cook until softened, about 5 minutes. Add mushrooms and stir to combine. Return chicken to th
and sprinkle with flour. Stir in cream and cook until sauce has thickened, 3 to 5 minutes.
DESCRIPTION
Fresh
To taste
To taste
Chopped
Fresh
To taste
over medium heat or broil 4 in. from
mbine spinach, berries, cheese and
htly to coat. Serve immediately.
DESCRIPTION
Thighs only
Sliced
Minced
r twenty to twenty-five minutes, or
d, approximately 25 to 30 minutes.
d minced garlic until they become
he liquid is absorbed and the rice
d be added.
ed chicken thighs.
DESCRIPTION
Cleaned
Diced
cornsasala
Crushed
Minced
Sliced
cumin, salt, and pepper.
ion and toss to coat.
and toasted pepitas, if desired.
DESCRIPTION
diced
Good quality
Diced
Minced
fresh
ons until soft, about 2 minutes. Add
ombine. Return chicken to the skillet
ned, 3 to 5 minutes.
