Creamy Chicken with Asparagus & Tarragon

One Pan Creamy Chicken with Asparagus & Tarragon

'A light and low calorie chicken casserole with silky herb sauce, greens and baby new potatoes' BBC Good Food.

So I'm really into my 'seasonal food' recently, and decided to churn out some recipes perfect for sunny spring evenings. This is a super light dinner which is suitable to make one evening in and save the leftovers for lunches or if you're in a rush! The longer you cook this one-pan dish, the better it tastes: the chicken gets really tender and yummy, and the sauce thickens, making everything more creamy and delicious.

Note: All of these ingredients are currently in season - this means they are more reasonable in price!

Things you'll need:

Serves 4

• 4 x Chicken Thighs*
• 500g Baby Potatoes (Optional)
• 1 x Onion
• 175g Asparagus
• 3 x tbsp Low fat creme fraiche
• 350 ml Chicken Stock
• 2 x tsp Tarragon

* I used chicken breast, but the cheapest option is to use chicken thighs. Buy from frozen to save even more money! (Here).

Price Overall: £3.20
Per portion: 80p

Cooking Instructions:

1. Season the Chicken Thighs and pan fry along with the sliced Onion until brown. Transfer to a large dish (to fit the rest of your ingredients)
2. Then stir in the Chicken Stock and Creme Fraiche until combined in a creamy sauce
3. Add the sliced Baby Potatoes and simmer for 10 minutes. Then add the Asparagus and continue to cook for at least 10 more minutes.**

** Tip: Serve yourself a portion and keep the dish cooking as you eat - the longer you leave it the better (but don't burn it, obviously.)

 It's Spring! It's cheap! It's tasty! Get cooking and share your creation on Instagram using the hashtag #EasyPeasyStudentCooking

Peanut Butter Banana Bites

Peanut butter banana bites

If you're impartial to a treat every now and again, here is a cheap and (relatively) healthy snack that's a real crowd-pleaser. Slices of banana combined with peanut butter, dipped in melted dark chocolate and left to freeze. A well-known and widely blogged healthy treat which doesn't break the bank.


Why Peanut Butter is secretly great for you: Not only does peanut butter contain high levels of protein which promotes muscle development, but it also contains high amounts of monounsaturated and  polyunsaturated fat which reduces your hunger levels and keeps you going for much longer. Every morning I combine my peanut butter with slices of banana on wholemeal bread and it never fails to comfortably keep me going right up until lunch.

Which one you should buy: Generic brands of Peanut Butter are not particularly good for you. I recommend Whole Earth Organic Peanut Butter (website here) which can be found in all major supermarkets. Whole Earth tastes slightly different to your supermarket brands which you might be used to, but this is because it has no added sugar and has 97% roasted peanut content (good news!) The only down-side to my favourite Peanut Butter is that it can be quite expensive when it isn't on offer. So, if you're really short on pennies this month, I suggest the Sainsbury's 'Be Good To Yourself' peanut butter, which is also tasty and nutritionally apt.

Things you'll need:
(Serves 2)

• 2 x Fresh Bananas
• 2 x Tbsp Peanut Butter
• 1 x Dark Chocolate pack*

* You will only need 3-4 squares of dark chocolate per banana bite, so depending on the amount your making, you probably won't need all of this.

Total cost: Max £1.44
Per serving: Max 72p each

Instructions:

1. Thickly slice the banana and spread on the peanut butter, then add another banana slice to sandwich it all together.
2. Meanwhile, melt the dark chocolate.
3. Dip each individual banana bite into the melted dark chocolate and put on baking paper. Once all have been covered, transfer the bites to the freezer. Within 20 minutes they'll be ready to eat!

Keeping these in the freezer will allow the banana to stay fresh for longer - keeping them in the fridge doesn't always work! At under a pound per serving, this is a well-known healthier way to indulge in those post-meal sugar cravings as well as being well within a student budget.

Thai Chicken with Cashew Nuts

Thai style Chicken with Cashew Nuts

So the reason why my blog has been abandoned for a short while is because I've been in Thailand! However, I've come back armed with new inspiration for great tasting food, whilst keeping my money-saving student head screwed on. Here's a brand new Thai style dish which is light on the stomach and wallet and really tasty!

Things you'll need:

Serves 2

•  2 x Chicken Breast
• 1 x Small Onion
• 4 x Spring Onions
• A handful of Cashew Nuts
• 1/2 Chilli
• 1 tbsp Soy Sauce
• 1 tbsp Fish Sauce
• 100g Brown Rice*

*Brown rice is the healthiest option, but, if you're happy to spend slightly more, my version was made with some Thai style Lemon and Herb infused rice (see here). My pricing will be based on brown rice costs.

Price Overall: £1.92

Per Serving: 96p

Cooking Instructions:

1. Fry the Cashew Nuts gently in oil until toasted brown. Remove from pan.
2. Fry the chopped Onion and thinly sliced Chicken in the wok until brown.
3. Add the Soy and Fish sauce and stir fry
4. Immediately add the chopped Spring Onions, chopped Chilli and browned Cashew Nuts and stir fry for 1 minute. Serve with rice.

At under £1 a portion, this Thai delicacy is well worth a try! This 15 minute meal is also perfect if you're tight on time. Bored of the same old stir fry? Definitely give this one a go. 

One-pan Salmon with Roast Asparagus

One-pan Salmon with roasted Asparagus, Potatoes and Tomatoes

This is such a simple meal which requires no effort at all. And what's best is that it's quick, cheap and healthy if you pick the right ingredients. I've taken this recipe from BBC Good Food (here) and barely needed to change anything! Some recipes include squeezes of lemon or more exotic looking vegetables, but sometimes simple is best, and this recipe is delicious and perfect for a mid-week meal.

Things you'll need:
Serves 2

• 2 x Salmon Fillet*
• 2 x Small Baking Potatoes
• 10 x Cherry Tomatoes
• 200g Asaparagus (Chop the bottoms off)

* Buy salmon fresh from frozen in these packs - works out cheaper per portion!

Price Overall: £4.20

Per serving: £2.10

Approx, based on Tesco prices

Cookings Instructions:

1. Preheat the oven to 200 Degrees. Slice the Baking Potatoes into bite-size chunks and scatter in a baking tray with some oil, salt and pepper. Bake in the oven for 20 minutes until starting to brown.
2. Toss the Asparagus in with the sliced Potatoes for a further 15 minutes.
3. Throw in the Cherry Tomatoes and nestle in the Salmon Fillets and continue to cook for 10-15 minutes until salmon is cooked through. Then serve.

At just over £2 a portion, this dish is affordable, delicious and so easy to make! You're guaranteed to have your housemates jealous when you pull this colourful fun dish from the oven.

Zesty Fish with Crushed Potatoes and Peas

Zesty Fish with Crushed Potatoes and Peas, Spinach and Capers

I really really enjoyed this dish! It was light, full of flavour and I used ingredients I wouldn't normally cook with. The main difference with this recipe is the sauce: it's super thin and made up of only a few ingredients, much easier and saves on time. Adapted from recipe here on BBC Good Food.

Things you'll need:

(Serves 1)

• 1 x White Fish Fillet*
• 1 x Potato
• 3 x Tbsp Frozen Peas
• 2 x Tsp Capers
• 1/2 a Lemon (juice)
• 1/2 bag Fresh Spinach or blocks Frozen Spinach**
• 1 x Tbsp Olive Oil

* I used Trout but any white fish fillet will do. As I've mentioned on My Top 10 Money Saving Tips you can buy these fresh in frozen packs for much cheaper.

** Similarly to above, Frozen Spinach is cheaper and still locks in all the flavour. All that's required is heating the blocks in a saucepan to break them down.

Price per portion: £1.24

Cooking Instructions:

1. Mix together the Olive Oil, 1/2 Lemon juice and Capers.
2. Peel and slice the Potatoes and put them in boiling water for 15 minutes (approx) until tender. 
3. With about 8 minutes to go, fry the White Fish, turning half way through until both sides are golden brown and the fillet is cooked through. Pore in the sauce mix at the last minute just to heat through.
4. Meanwhile, wilt the Spinach in frying pan with a little oil until it breaks down.
5. Mash the Potatoes and Peas together and serve with the wilted Spinach and pan-fried Fish.

Affordable, quick and super delicious! Try not to worry too much about timings, if your mash is ready before your fish, you can always have it ready to serve and cover it with tin foil whilst you cook the rest. I wish I could eat this all over again - give it a go!

Chicken, Spinach and Creamy Tomato Pasta

Another creamy but low fat recipe for all you pasta loving students. I have adapted this recipe from one I found online here, but substituted many of the ingredients to make it cheaper and quicker to make! I have always encouraged whole wheat pasta over white pasta, but was unable to find it in my local shop! Buy whatever you prefer - the sauce will still taste great.

Things you'll need:
Serves 2

• 2 x Chicken Breast
• 1 x Onion
• 4 x Handfuls of Fresh Spinach*
• 2 x tbsp Chopped tomatoes
• 2 x tbsp Low Fat Soft Cheese**
• 2 x 75g Fettuccine Pasta

*You can also use Frozen Spinach which keeps for much longer! See here
**I used 'LowLow' Soft Cheese, still a cheap option which packs in more flavour!

You also have the option to throw in extra veggies like fresh tomatoes or peas if you fancy!

Price Overall: £2.22
Per Serving: £1.11
Approx, based on Tesco prices

Cooking Instructions:

1. Boil the pasta according to packet instructions.
2. Meanwhile, fry the chopped Onion and Chicken Breast in oil in and large frying pan until brown.
3. Then stir in your Chopped Tomatoes and Low Fat Soft Cheese and reduce heat.
4. Just being serving, add your Fresh Spinach and stir in until wilted (This takes no more than 30 seconds!) Add more spinach according to preference.

Try 'LowLow' Soft Cheese in all major supermarkets

http://www.kerrylowlow.com/

Love this recipe? Share your attempt with me on Twitter: @Verityphillips_

And be in with a chance of winning your own 'LowLow' Vouchers to purchase in store!

Creamy Salmon Spaghetti

Smoked Salmon, Courgette and Pea Spaghetti

This meal is super quick to put together and under a £1 per portion! It's creamy and packed full of veggies, accompanied by wholewheat spaghetti, a complex carbohydrate which doesn't leave you with that bloated feeling. Wholewheat means it's packed full of fibre so you stay fuller for longer.

Things you'll need:

Serves 2

• 150g Wholewheat Spaghetti (75g per person)
• Half a Courgette
• 25g Frozen Peas
• 1 x Spring Onion
• 80g Smoked Salmon
• Tbsp Low Fat Creme Fraiche

Total price: £1.46

Per serving: 73p

Approx, based on Tesco pricing.

Cooking instructions:

1. Cook the Wholewheat Spaghetti according to package instructions
2. Meanwhile, heat oil in a small frying pan and gently fry the chopped Spring Onion and sliced Courgette until tender.
3. Add the tbsp of Low Fat Creme Fraiche and stir in the Peas and Smoked Salmon. Simmer gently for 5 minutes. Do not boil.
4. Drain the cooked Spaghetti, stir through the sauce and serve.

My cheapest dinner option to date, and it only takes 10 minutes to put together. This beats any processed creamy sauce you might pick up in supermarkets and is tons better for you! You can also experiment with more vegetables such as Asparagus and Leeks - the more veggies the better.