top of page

This months NEW recipes -

March
Dump Bags.png

DUMP BAGS

A "dump bag" refers to a freezer-safe bag containing all the ingredients prepped for a slow cooker or oven meal, where you simply defrost and "dump" the entire bag into the slow cooker or dish when ready to cook, eliminating the need for extensive prep work on the day of cooking; essentially, it's a meal prep method for easy slow cooking/oven cooking

Vegetable Curry (V)
turkey bolognaise
Teriyaki Beef
Sweet Potato & Peanut Butter stew
Sausage casserole
Garlic & Lemon Chicken Casserole
BBQ Bacon Wrapped Chicken with veggies
Chilli con carne

BBQ Bacon Wrapped Chicken with veggies

Serve 4 Kcals 633 Fibre 8.3g

For the sauce

  • 5 tbsp Worcestershire sauce 

  • 1 tsp mustard powder 

  • 500g passata 

  • 3 tbsp balsamic vinegar 

  • 2 cloves of garlic, crushed 

  • 2tbsp sugar

  • Salt and freshly ground black pepper 

  • 1 tsp smoked paprika 

 

  • 4 skinless chicken breasts

  • 8 rashers back bacon

  • 1 medium red onion 

  • 1 red pepper 

  • 300g Mushrooms 

  • 1 tbs oil

  • 4 large sweet potatoes (washed and cut into wedges skin on)

  • 300g Mini Carrots 

  • 80g cheddar cheese to serve

 

  1. Mix together all of the sauce ingredients

  2. Chop up all of the veggies and place in the bag,

  3. wrap chicken breasts in bacon and set on top of the veg,

  4. pour sauce BBQ over the top of everything then seal the bag.

 

Defrost thoroughly if freezing before cooking.

Remove from the bag before placing in the Slow Cooker.  

cook for 3 hours on high in a slow cooker, 7 hours on low

or for 45 minutes at 180 in the oven.  

 

Top with cheese for the last 30 mins of cooking

BBQ Bacon Wrapped Chicken with veggies.png

Sweet Potato & Peanut Butter Vegan Stew (V)

Serves 6 Kcals 349 Fibre 12g

1 kg sweet potatoes, Peeled and chopped into chunks

400 g Chickpeas, Drained and rinsed

400 g Coconut milk,

400 g Tinned chopped tomatoes

1 Onion, Peeled and chopped

150 g Crunchy peanut butter

3 Cloves of garlic, Peeled and chopped

3 tsp Ground ginger

3 tsp Ground cumin

1 tsp Ground coriander, Optional

1/2 tsp Chilli flakes, Optional

3 tbsp Tomato puree

 

  1. Peel, chop all the veg and place in the bottom of the bag.

  2. Mix the rest of ingredients in a small bowl and mix well

  3. Pour mixture onto vegetables in bag and squish round to mix

  4.  then pop in freezer

 

 

Defrost thoroughly if freezing before cooking.

Remove from the bag before placing in the Slow Cooker.  

cook for 3 hours on high in a slow cooker, 7 hours on low

or for 45 minutes at 180 in the oven.

Sweet Potato & Peanut Butter stew.png

Garlic & Lemon Chicken Casserole

Serves 4 Kcals 488 Fibre 9.3 grams

  • 900g skinless and boneless chicken thighs

  • 2 onions

  • 2 large carrots

  • 200g green beans

  • 200g frozen peas

  • 1 lemon

  • 4-5 sprigs of tarragon

  • 1tbs Cooking oil

  • 1 bulb of garlic

  • 700ml chicken stock (make with stock cubes)

  • 1 tsp chicken gravy granules

  • Salt and freshly ground black pepper

 

  1. Place the chicken in the bottom of the bag.

  2. Pour cool stock over the chicken then cut lemon in half.  

  3. Use one half to squeeze the juice onto the chicken, slice the other half and add it in the bag.

  4. Chop the veg and garlic and throw in peas

  5. add everything to bag then pop in freezer

 

Defrost thoroughly if freezing before cooking.

Remove from the bag before placing in the Slow Cooker.

Cook for 3 hours on high in a slow cooker, 7 hours on low

or for 45 minutes at 180 in the oven.  

 

Serve with mashed potatoes

Garlic & Lemon Chicken Casserole.png

Teriyaki Beef

Serves 4, Kcals 243 Fibre 2.6g

  • 500g lean beef cubes

  • 5 tbsp Teriyaki Marinade

  • 2 tbsp water

  • Pack fresh Stir fry veg

  • 2 cloves garlic

  • 2 chillies (add to taste)

  • small chunk ginger

  • 1tbs Sesame seeds to serve

 

  1. Place the beef chunks in the bottom of the bag.

  2. Pour over the teriyaki, water.  

  3. Chop the chillies, garlic and grate the ginger.  

  4. Add in with the beef and shake the bag around.

  5. Top with stir fry mixed veg and seal the bag.
     

Defrost thoroughly if freezing before cooking.

Remove from the bag before placing in the Slow Cooker.

cook for 3 hours on high in a slow cooker, 7 hours on low

or for 45 on 180 minutes in the oven.

 

Serve with cooked dried noodles and sprinkled with sesame seeds

Teriyaki Beef.png

Chilli Con Carne

Serves 4 Kcals: 292   Fibre:8.4g

  • 1 large red onion

  • 2 garlic cloves

  • 2 fresh chillies (add to taste)

  • 500g lean beef mince (5% fat or less)

  • 2 tsps. ground cumin

  • 1 tsp ground coriander

  • 1 tsp paprika

  • A pinch of cayenne pepper

  • 1 green pepper and 1 yellow pepper, chopped

  • 1 tin chopped tomatoes

  • 250ml beef stock (made with 2 stock cubes)

  • Salt and freshly ground black pepper

  • 400g tin of red kidney beans
     

  1. Chop the onion, peppers and crush the garlic cloves.  

  2. Place all the ingredients in the bag and shake up

 

Defrost thoroughly if freezing before cooking.

Remove from the bag before placing in the Slow Cooker. 

cook for 3 hours on high in a slow cooker, 7 hours on low

or for 45 at 180 minutes in the oven.
 

Serve with rice

Chilli con carne.png

Sausage Casserole

Serves 4, Kcals 573 Fibre 14.5g

  • 1 tbs Mixed dried herbs

  • 10 good quality sausages

  • 1 carton of passata

  • 1 tbsp tomato purée

  • 1 tin mixed beans in tomato sauce

  • 1 onion

  • 1 tsp smoked paprika

  • 12 Cherry tomatoes, chopped

  • 300g carrots

  • 200g baby corn

  • 2 garlic cloves

 

  1. Chop the onions, garlic and tomato and place in the bag.  

  2. Add the sausages.  

  3. Mix all the rest of the ingredients together in the bag and seal.

 

Defrost thoroughly if freezing before cooking.

Remove from the bag before placing in the Slow Cooker.  

cook for 3 hours on high in a slow cooker, 7 hours on low

or for 45 minutes at 180 in the oven.

Sausage casserole.png

Turkey Bolognese

Serves 4 Kcals 91, Fibre 2.6

  • 500g Lean Turkey Mince

  • 2 garlic cloves

  • 1 small onion

  • 2 tins chopped tomatoes

  • salt & pepper to taste

  • 1 teaspoon basil

  • 1 teaspoon sugar

  • 1 vegetable Stock cube

  • 1 tbsp tomato purée
     

  1. Brown off the mince in a frying pan and leave to cool.

  2. Chop the onions and garlic cloves.  

  3. Once the mince is cooled add all the ingredients into the bag and shake well

  4. add everything to bag then pop in freezer

 

Defrost thoroughly if freezing before cooking.

Remove from the bag before placing in the Slow Cooker. 

3 hours on high in a slow cooker, 7 hours on low

 or for 45 minutes at 180 in the oven.

 

Serve with pasta of choice

turkey bolognaise.png

Vegetable Curry (V)

Serves 4 Kcals 233 Fibre 15.5g

  • 1 small head cauliflower

  • 1 small head Broccoli

  • 2 sweet potatoes

  • 4 large Carrots

  • 200g green beans

  • 3/4 tsp turmeric

  • 1/2 tsp chilli powder

  • 1 1/2 tsp cumin

  • 1 tbsp tikka curry powder

  • 1 carton passata 

  • 1 chilli (add to taste)

  • 2tbs fromage frais

 

  1. Peel, chop all the veg and place in the bottom of the bag.

  2. Mix the chilli powder, chilli, cumin, curry powder and passata together in a bowl and pour over the top.

  3. Add everything to bag then pop in freezer



Defrost thoroughly if freezing before cooking.

Remove from the bag before placing in the Slow Cooker. Cook for 3 hours on high in a slow cooker, 7 hours on low

or for 45 minutes at 180 in the oven.

 

Boil some rice to serve,

stir fromage frais through just before serving

Vegetable Curry (V).png

Designed by AME solutions

Your Plan ...Your Way - 44U

Devised by Ann-Marie Edmunds

from First Taste Nutrition www.first-taste-nutrition.com

No reproduction without prior permission -

bottom of page