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glow bowl with
SERVES 2 GF HANDS-ON TIME 20 MINS
TOTAL TIME 20 MINS
1 x 300g pack
stock pot* (we
• 3 tsp extra-
virgin olive oil
2 garlic cloves,
flesh of % ripe
greens like kale
a pinch of chilli
zest and juice
are a useful
of % lime,
source of iron,
vitamin C, as
3 tbsp low fat
1 x 400g tin
1 Slice each chicken breast in half to make
colouring, then add the kale, seasoning, and
2 tablespoons of water. Steam-fry on a
medium heat for 2-3 minutes or until starting
to wilt. Mix in the cannellini beans, stock pot
Thin with a little water if needed, to make a
2 thin escalopes. Season and rub in
1 teaspoon of olive oil. Cook in a hot
nonstick frying pan for about 4 minutes
thick dressing that can be drizzled. Roughly
chop the rest of the avocado.
4 Divide the kale and cannellini beans between
each side or until golden brown and cooked
and another 2 tablespoons of water and heat
through. Put the pan to one side, covered.
3 Cook the edamame beans following pack
2 bowls and top with the edamame, avocado
through. Remove to a plate, cover and leave
to rest for at least 5 minutes.
2 Add 2 teaspoons of olive oil to the same pan
and gently cook the garlic (and chilli flakes if
using) for about 30 seconds, without
and sliced chicken. Drizzle with the avocado
dressing and serve with extra lime wedges.
* Use gluten-free stock, if required
534cals; 18g fat (3g sat fat); 56g protein; 15g
fibre; 30g carbs; 4g total sugars; 1.7g salt
instructions, then drain. Meanwhile, mash or
blend half the avocado flesh with the lime
zest, juice and yogurt and season to taste.
Sesame-soy beef and green bean stir-fry
SERVES 2 DF HANDS-ON TIME 25 MINS TOTAL TIME 25 MINS
1 Mix half the soy, the honey, chilli, 5 spice
85g dried soba
1% tbsp reduced
salt soy sauce
4 Add the onion and
noodles or rice
and 1 teaspoon of the sesame oil together
in a bowl. Cut the steak into thin strips
green beans to the
pan and stir fry for
and turn to coat. Set aside for 5-10 minutes
2-3 minutes until
• 2 tsp clear
• 1 red chilli,
starting to colour.
Add 3 tablespoons
of water to help cook the beans through
2 Cook the noodles in salted boiling water
4-5 minutes or until just al dente, then
drain and refresh in cold water.
and cook for a further 3 minutes before
3 Heat 1 teaspoon of sesame oil in a wok
or large frying pan over a high heat. Tip
in the beef and marinade and stir-fry for
2 minutes (it will cook quickly as it's so
thin) then tip into a bowl. Wipe out the
pan if necessary and heat the rest of
adding the water chestnuts, noodles
and remaining soy. Return the beef to
the pan and toss everything together to
heat through thoroughly.
5 Divide between 2 bowls to serve.
½ tbsp Chinese
3 tsp sesame oil
1 x 225g tin
• 175g beef
398cals; 10g fat (2g sat fat); 28g protein; 6g
fibre; 46g carbs; 14g total sugars; 1.2g salt .
the sesame oil.
FOOD STYLING: BIANCA NICE. PROP STYLING: TAMZIN FERDINANDO