5 easy family dinners for £25 – Satay burgers, crab linguine, orzo traybake...

Monday: Courgette orzo traybake

200g orzo
1 red chilli, finely chopped (deseed for less heat)
3 spring onions, chopped
2 garlic cloves, crushed
3 tbsp olive oil
350g courgettes, coarsely grated
½ vegetable stock cube, made to 400ml
1 white baton 
100g Greek-style salad cheese, crumbled

1. Heat the oven to gas 6, 200°C, fan 180°C. Tip the orzo into a large roasting tray (about 20 x 30cm and 5cm deep). Add the chilli, spring onions, garlic, 2 tbsp oil, courgettes and some seasoning. Pour over the stock and stir everything well. The courgette will give off lots of water, so don’t add any more liquid.

2. Cover the tray with foil and bake for 15-20 mins until the orzo is tender and the liquid has been absorbed. If your orzo is cooked, but the dish is still a little watery, spoon off some of the liquid.

3. Tear the bread roll into pieces and toss with the remaining 1 tbsp oil. Remove the foil from the traybake and turn the oven up to gas 7, 220°C, fan 200°C. Sprinkle the breadcrumbs and feta over the dish. Bake for 5-10 mins until the feta is golden and the bread is crisp.

Wednesday: Tomato falafel traybake with lemony couscous

2 x 400g tins chickpeas, rinsed and drained
2 spring onions, finely chopped
2 garlic cloves, crushed
1 tsp ground cumin
10g fresh coriander, chopped
15g fresh parsley, chopped
1 lemon, zested and juiced
30g plain flour
2 tbsp olive oil, plus extra for greasing
440g jar tomato and herb pasta sauce
200g couscous
½ vegetable stock cube, made up to 400ml

1. Put the chickpeas, spring onions, garlic, cumin, half the coriander and parsley, and half the lemon zest in a food processor. Blend to a coarse paste, but not completely smooth. Transfer to a bowl. Season the mix well and stir in the flour.

2. Heat the oven to gas 6, 200°C, fan 180°C. Roll the chickpea mixture into 16 ping pong-sized balls in your hands. Oil your hands to make this easier, if you like. Transfer the balls to a 20 x 30cm baking dish at least 5cm deep. Drizzle over 1 tbsp oil, toss to coat the falafel, then bake for 15-20 mins until firm and crisp.

3. Spoon the pasta sauce into the dish around the falafel and bake for 15 mins until the sauce has thickened and the falafel look golden.

4. Meanwhile, put the couscous in a heatproof bowl with the remaining lemon zest, 1 tbsp oil and some seasoning. Pour over the hot stock, cover with a plate and leave to absorb for 10 mins. Once absorbed, use a fork to fluff up and separate the grains. Stir in the lemon juice. Toss most of the chopped herbs through the couscous and scatter the remaining over the falafel bake.

Friday: Chicken satay burgers

1kg pack chicken thighs
180g jar satay sauce
4 buns
tomatoes, cut into thin wedges
½ red onion, finely sliced
10g fresh coriander, ½ finely chopped, remaining leaves picked
4 tbsp fat-free lemon and black pepper dressing
½ round lettuce 

1. Heat the oven to gas 7, 220°C, fan 200°C. Remove the skin from the chicken thighs by pulling it off, holding the meat with your other hand. Flip the chicken thighs over and sit on a chopping board. Use a small knife to cut a slit down the length of the bone, then cut around it and pull the bone out with your fingers, leaving as much meat as possible.

2. Put the chicken thigh fillets in a bowl and add 100g satay sauce. Mix well, then transfer to a shallow baking tray and roast for 25-30 mins until golden and cooked through.

3. When the chicken has 5 mins left, halve and toast the buns. Toss the tomatoes, onion and chopped coriander in a bowl with a small pinch of salt and the dressing. Roughly tear the lettuce into separate leaves.

4. Spread 1 tbsp satay sauce to the bottom of each burger bun, then top with the lettuce, chicken thighs and coriander. Serve with the onion and tomato salad.