Craig Community Health Centre

7 Samarinda Ave, Ashburton, Victoria 3147

Phone: 9885 6822
Boroondara Community Health Centre
378 Burwood Rd, Hawthorn, Victoria 3122
Phone: 9818 6703

Compiled August - September 2009

HEALTH SERVICE
INNER EAST COMMUNITY

INNER EAST COMMUNITY HEALTH SERVICE

Contact the Health Promotion Team at Inner
East Community Centre for information on any
of the above programs.
Market trips

All recipes have

been kindly
shared by
community
members in the
City of
Boroondara.

A collection of cheap and

simple microwave meals to
serve 1 or 2 people.

Community gardens for growing fresh food

Cooking groups and demonstrations
Community kitchens
Subsidised meals

Cheap
Microwave
Meals

Food vouchers
Emergency food relief
If you find it difficult to get enough food, there
are some community programs that you may be
interested in
Every year in Australia over 60,000 people
cannot access enough nutritious and safe food.

Need more help?

Stephens Savoury
Curried Rice

Bulk buys
Buying bigger packets and cooking in bulk
can help save money if you have somewhere
to store the excess food.
Make extra serves of a recipe and freeze
individual serves of the dish for something
quick and easy to reheat another day.
If you know someone who cooks with
similar ingredients, you can save money by
buying food in bulk, splitting the item in half
and sharing the cost with them.
Choosing between brands:
Homebrand in Safeway and Coles
Smartbuy in Coles can be a lot cheaper than
brand name foods and there is often no big
difference in taste or nutrition.
Buying meat:
When buying meat look for items on sale.
Meat close to its use by date is often heavily
reduced in price.
Excess meat can be stored in the freezer to
keep beyond its best before date on the pack.

Cheap meals

Handy Hints

Free meals
Food parcels

Tonys Baked Potato

Rice, pasta, instant noodles or cous cous

Frozen mixed vegetables
All purpose seasoning
Stock cubes
Baked beans
Grated cheese
Curry powder
It is useful to have these ingredients on hand,
because they can be used in many meals.

Pantry Staples
Sams Tuna Noodles

Time: 5 minutes
Serves: 1
Cost: $1.42

Time: 10 minutes
Serves: 1
Cost: $2.61 per serve

Time: 10-12 minutes

Serves: 1
Cost: $0.47

Equipment: Microwave, microwave-safe

bowl, can opener

Equipment: Microwave, microwave-safe

bowl

Equipment: Microwave, microwave-safe

bowl

Ingredients:
cup rice ($0.17)
1 cup boiling water
1 chicken stock cube (or any flavour) ($0.10)
cup frozen mixed veggies or peas ($0.12)
1 tsp curry powder ($0.08)
Optional: Additional vegetables, can of tuna,
shredded ham, cheese to top
Method:
Put rice, boiling water, vegetables, curry
powder and stock cube (crushed) in a
microwave-safe bowl and stir.
Microwave for 10-12 minutes until rice is
soft.
Stir and serve.

Lift up this page More recipes inside!

Ingredients:
1 large potato, washed ($0.82)
425g tin of baked beans ($0.69)
cup grated cheddar cheese ($0.76)
1 tablespoon sour cream ($0.34)
Optional: Can of corn kernels, diced bacon
bits, can of tuna, coleslaw, frozen mixed
vegetables, can of mixed beans
Method:
Prick potato several times with a fork to
allow steam to escape.
Place in microwave safe dish and
microwave on high for 4 minutes.
Turn the potato over and cook on high for a
further 4 minutes.
Remove potato from microwave and cut
down the centre.
Use a fork to make this opening bigger and
mash the potato up a little bit.
Place baked beans in
centre of potato and
microwave for 2 minutes.
Remove from microwave
and top with cheese and sour
cream to serve.

Ingredients:
1 packet of Instant noodles ($0.22)
185g can of tuna in spring water ($0.89)
1 packet of Cup-a-soup
(use cream of chicken or mushroom) ($0.20)
cup frozen mixed vegetables ($0.12)
Method
Put noodles, water and frozen vegetables in
a microwave-safe bowl.
Cook in microwave as per instructions on
the instant noodle packet.
Once noodles are cooked, drain excess
water and leave a small amount of water
(about 2 tablespoons) in the bowl.
Add soup mix and stir.
Add tuna and cook for 60 secs on high in
microwave.
Serve.

Lift up this page More recipes inside!

Christines Curry Beans

Hilarys Microwave Chicken

Susans Microwave Potatoes

Equipment: Microwave, microwave-safe

bowl, can opener

Equipment: Microwave,
microwave-safe bowl

Time: 5 minutes
Serves: 1 large serve
Cost: $1.20

Time: 15 minutes
Serves: 1
Cost: $1.28

Time: 10 minutes
Serves: 2
Cost: $1.20 for
whole recipe, $0.60 per serve

Ingredients:
2 Chicken drumsticks from the
supermarket deli ($0.92)
50ml tomato sauce
(2-3 tablespoons) ($0.10)
1 teaspoon curry powder ($0.08)
cup frozen mixed vegetables ($0.18)
Optional: serve with potatoes

Ingredients:
2 medium potatoes
(use one potato if you only want one serve)
($1.20)
cup Italian salad dressing ($0.21)

Ingredients:
420g tin of baked beans ($0.69)
1 teaspoon of curry powder ($0.08)
A handful of sultanas ($0.26)
Noodles, rice or two slices of bread
($0.17 - rice)
Optional: Cheese to top dish
Method
Prepare noodles or rice according to packet
directions, or place bread in toaster, under
grill or in pan.
Set aside.
Put beans,
curry powder
and sultanas in
microwave-safe
bowl and cook
on high for 2
minutes.
Serve with rice,
noodles or toast.

Garys Cheesy
Chicken Noodles
Equipment: Kettle,
microwave, microwave-safe bowl
Time: 5 minutes
Serves: 2
Cost: $5.92 for whole recipe,
$2.96 per serve

Ingredients:
220g pack of Hokkein or egg noodles ($1.48)
1 chicken stock cube (or any flavour) ($0.10)
1 cup of boiling water
1 cup frozen mixed vegetables ($0.24)
cooked BBQ chicken
(from the supermarket deli) ($3.25)
1 teaspoon of all purpose seasoning or any
other herbs and spices ($0.09)
cup grated cheese ($0.76)
Method:
In a microwave-safe bowl crush the stock
cube and mix with boiling water, then add
noodles.
Cover and cook in microwave on high for 2
minutes.
Add vegetables, chicken and seasoning.
Cover and cook on high for another 2
minutes.
Stir in the
cheese and
cook on high
for another 1
minute to melt
cheese.
Serve.

Method:
Remove skin from chicken drumsticks.
Place drumsticks in microwave-safe bowl.
Mix tomato sauce and curry powder
together and coat chicken with this mixture.
Cover dish and microwave on medium for
10 minutes.
Add frozen vegetables and microwave for another 4
minutes on medium
or until chicken is no
longer pink inside.
Serve with
microwave potatoes
if desired (see next
recipe).

Mays Sweet Chicken Curry

Equipment: Microwave, microwave bowl, kettle
Time: 10 minutes
Serves: 2
Cost: $4.27 for whole
recipe, $2.14 per serve

Ingredients:
cooked BBQ Chicken
(from the supermarket deli) ($3.25)
1 packet of cream of chicken cup-of-soup ($0.20)
1 teaspoon curry powder ($0.08)
cup sultanas ($0.15)
1 tablespoon marmalade or fruit chutney ($0.16)
onion ($0.09)
1 cup boiling water
Rice, pasta, cous cous or bread for 2 people
($0.34 - rice)
Method:
Cook rice, pasta or cous cous according to
directions on packet and set it aside.
Strip chicken into shreds and chop up onion
into small slices.
Mix packet soup with boiling water in a
microwave safe bowl.
Add curry powder and marmalade to soup mix
and stir in, then add chicken, onion and sultanas
and stir.
Cover and microwave on high for 4 minutes.
Serve with rice,
pasta, cous cous
or bread.

Equipment: Microwave, microwave-safe bowl

Method:
Cut potato into thick slices.
Place potatoes into microwave-safe bowl.
Cover and microwave on high for 6-7
minutes or until potato is soft enough
Serve.

Rogers Sausage Stew

Equipment: Microwave,
microwave-safe bowl,
kettle
Time: 20 minutes
Serves: 2
Cost: $4.05 for
whole recipe, $2.03
per serve
Ingredients:
4 sausages ($2.14)
Boiling water
1 cup frozen mixed vegetables
($0.24)
small onion, diced ($0.18)
400g can of diced tomatoes ($0.75)
2 tablespoons of breakfast marmalade or fruit
chutney ($0.32)
1 teaspoon all purpose seasoning ($0.08)
Rice, cous cous, pasta or instant mash to
serve ($0.34 - rice)
Method:
Prepare rice, cous cous or instant mash
according to instructions on packet.
Put sausages in a microwave-safe bowl and
pour boiling water over sausages until
completely covered.
Cook in microwave uncovered on high for 9
minutes.
Drain the water, remove skin from sausages
and cut into bite sized pieces.
Add mixed vegetables, tomatoes, marmalade and all purpose seasoning and mix well.
Cook in
microwave on
high for 10
minutes.
Serve with
rice, cous cous
or instant
mash, or eat
stew by itself.