Dish Information - Website title

Bougie Beef and Veg

SERVES ONE.
What’s the vibe / more info:
Succulent & tender beef in a rich red wine sauce topped with a variety of seasonal vegetables; amazing with a side of peas and leek or tenderstem Broccoli.
Cooking Instructions:*BEST OVEN COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 25 mins > remove film > 25 mins
Fan 190℃ / Electric 200℃ / Gas 6
Preheat oven, Remove Sleeve, Pierce film lid, Place onto a baking tray in the middle of the oven, Remove film 25 mins before end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.
OR…….

Microwave 5 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film at end of cooking.

Ensure piping hot, allow to stand for 2 mins before serving.
SERVES TWO.
What’s the vibe / more info:
Succulent & tender beef in a rich red wine sauce topped with a variety of seasonal vegetables; amazing with a side of peas and leek or tenderstem Broccoli.
Cooking Instructions:*BEST OVEN COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 25 mins > remove film > 25 mins
Fan 190℃ / Electric 200℃ / Gas 6
Preheat oven, Remove Sleeve, Pierce film lid, Place onto a baking tray in the middle of the oven, Remove film 25 mins before end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.
OR…….

Microwave 8 mins > remove film >Microwave 6 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film at end of cooking.

Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Mighty Mac ‘n’ Greens

SERVES ONE.
What’s the vibe / more info:
Macaroni, Broccoli, Cauliflower and green beans coated in a rich cheddar cheese sauce.
Cooking Instructions:*BEST OVEN COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 25 mins > remove film > 25 mins
Fan 190℃ / Electric 200℃ / Gas 6
Preheat oven, Remove Sleeve, Pierce film lid, Place onto a baking tray in the middle of the oven, Remove film 15 mins before end of cooking.
Microwave 5 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.
SERVES TWO.
What’s the vibe / more info:
Macaroni, Broccoli, Cauliflower and green beans coated in a rich cheddar cheese sauce.
Cooking Instructions:*BEST OVEN COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 25 mins > remove film > 25 mins
Fan 190℃ / Electric 200℃ / Gas 6
Preheat oven, Remove Sleeve, Pierce film lid, Place onto a baking tray in the middle of the oven, Remove film 15 mins before end of cooking.
Microwave 10 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.

Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Zingy Ginger Beef & Noodles

SERVES ONE.
What’s the vibe / more info:
Asian-style honey, ginger, and soy-glazed beef served on rice noodles with mixed vegetables.
Cooking instructions: *BEST MICROWAVED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 5 mins > remove film > Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.
SERVES TWO.
What’s the vibe / more info:
Asian-style honey, ginger, and soy-glazed beef served on rice noodles with mixed vegetables.
Cooking instructions: *BEST MICROWAVED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 10 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.

Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Roaring Red Thai Chicken

SERVES ONE.
What’s the vibe / more info:
Hot, spicy, and fragrant red Thai spiced chicken breast in a coconut-based curry, best served with one of Frooks rice dishes
Cooking instructions: *BEST OVEN COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 25 mins > remove film > 25 mins
Fan 190℃ / Electric 200℃ / Gas 6
Preheat oven, Remove Sleeve, Pierce film lid, Place onto a baking tray in the middle of the oven, Remove film 25 mins before end of cooking.
Microwave 5 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.
SERVES TWO.
What’s the vibe / more info:
Hot, spicy, and fragrant red Thai spiced chicken breast in a coconut-based curry, best served with one of Frooks rice dishes
Cooking instructions: *BEST OVEN COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 25 mins > remove film > 25 mins
Fan 190℃ / Electric 200℃ / Gas 6
Preheat oven, Remove Sleeve, Pierce film lid, Place onto a baking tray in the middle of the oven, Remove film 25 mins before end of cooking.
Microwave 10 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.

Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Beef Stroganoff Pappardelle

SERVES ONE.
What’s the vibe / more info:
Succulent Beef in a creamy stroganoff sauce, gently tossed with Pappardelle pasta.
Cooking instructions: *BEST MICROWAVED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 5 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.

SERVES TWO.

What’s the vibe / more info:
Succulent Beef in a creamy stroganoff sauce, gently tossed with Pappardelle pasta.
Cooking instructions: *BEST MICROWAVED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 10 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Cod Chorizo and Chickpea

SERVES ONE.
What’s the vibe / more info:
Beautiful Cod in a flavoursome chorizo and chickpea sauce,
Cooking Instructions:*BEST MICROWAVE COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 5 mins > remove film > Microwave 3 mins
Ensure piping hot, allow to stand for 2 mins before serving.
850W
Remove Sleeve, Pierce film lid, Cook on full power.

Ensure piping hot, allow to stand for 2 mins before serving.

SERVES TWO.
What’s the vibe / more info:
Beautiful Cod in a flavoursome chorizo and chickpea sauce,
Cooking Instructions:*BEST MICROWAVE COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 10 mins > remove film > Microwave 3 mins

850W
Remove Sleeve, Pierce film lid, Cook on full power.
Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Frooks four bean & Quinoa

SERVES ONE.
What’s the vibe / more info:
Cooking Instructions:*BEST MICROWAVE COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 5 mins > remove film > Microwave 3 mins
Ensure piping hot, allow to stand for 2 mins before serving.
850W
Remove Sleeve, Pierce film lid, Cook on full power.

Ensure piping hot, allow to stand for 2 mins before serving.
SERVES TWO.
Cooking Instructions:*BEST MICROWAVE COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 10 mins > remove film > Microwave 3 mins

850W
Remove Sleeve, Pierce film lid, Cook on full power.
Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Quinoa (34%), Tomato (11%), Water, Red Peppers (7%), Sweet Potato (6%), Sweetcorn (5%), Cannellini Beans (4%), Red Kidney Beans (4%), Black Eyed Beans (4%), Black Beans (4%), Yellow Peppers (3%), Onions (2%), Carrots, Sun Dried Tomatoes, Tomato Puree, Brown Sugar, Garlic [Sulphites], Olive Oil, Coriander Leaves, Tamari Soy Sauce [Soybeans], Paprika, Cumin Seeds, Chilli Powder (Medium), Coriander Seeds, Garlic Powder, Salt, Cayenne Pepper, Chipotle Paste, Black Pepper

Nutritional Information

Order Serves 1

Order Serves 2

TBD

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Crackin Chicken Tikka

SERVES ONE.
What’s the vibe / more info:
Spiced chicken in a rich, aromatic Indian tikka sauce.
Cooking instructions: *BEST OVEN COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 25 mins > remove film > 25 mins
Fan 190℃ / Electric 200℃ / Gas 6
Preheat oven, Remove Sleeve, Pierce film lid, Place onto a baking tray in the middle of the oven, Remove film 25 mins before end of cooking.
MIcrowave 5 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.

SERVES TWO.
What’s the vibe / more info:
Spiced chicken in a rich, aromatic Indian tikka sauce.
Cooking instructions: *BEST OVEN COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 25 mins > remove film > 25 mins
Fan 190℃ / Electric 200℃ / Gas 6
Preheat oven, Remove Sleeve, Pierce film lid, Place onto a baking tray in the middle of the oven, Remove film 25 mins before end of cooking.
MIcrowave 10 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Pork & Fennel Meatball Mania

SERVES ONE.
What’s the vibe / more info:
Pork and fennel meatballs served with pasta, peppers, and slow-roasted tomatoes in tomato sauce.
Cooking instructions: *BEST OVEN COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 25 mins > remove film > 25 mins
Fan 190℃ / Electric 200℃ / Gas 6
Preheat oven, Remove Sleeve, Pierce film lid, Place onto a baking tray in the middle of the oven, Remove film 25 mins before end of cooking.
Microwave 5 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.
SERVES TWO.
What’s the vibe / more info:
Pork and fennel meatballs served with pasta, peppers, and slow-roasted tomatoes in tomato sauce.
Cooking instructions: *BEST OVEN COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Oven 25 mins > remove film > 25 mins
Fan 190℃ / Electric 200℃ / Gas 6
Preheat oven, Remove Sleeve, Pierce film lid, Place onto a baking tray in the middle of the oven, Remove film 25 mins before end of cooking.
Microwave 10 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.

Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Proper Poppin Prawn Linguine

SERVES ONE.
What’s the vibe / more info:
Prawns in a spicy Tomato Sauce Served with Linguine pasta.
Cooking instructions: *BEST MICROWAVED COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 5 mins > remove film >Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.
SERVES TWO.
What’s the vibe / more info:
Prawns in a spicy Tomato Sauce Served with Linguine pasta.
Cooking instructions: *BEST MICROWAVED COOKED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 10 mins > remove film > Microwave 3 mins
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film 3 mins before end of cooking.

Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Side Dish TBD

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Boiled rice topped with Crispy Onion & spring onion

Serves one
What’s the vibe / more info:
Boiled rice topped with Scallions and crispy onions
Cooking instructions: *BEST MICROWAVED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 3 mins > remove film
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film at end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.
SERVES TWO.
What’s the vibe / more info:
Boiled rice topped with Scallions and crispy onions
Cooking instructions: *BEST MICROWAVED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 4 mins > remove film
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film at end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Parmesan seasonal root mash side

What’s the vibe / more info:
Parmesan, parsnips, butternut squash & Swede
Cooking instructions: *BEST MICROWAVED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 3 mins > remove film
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film at end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.
SERVES TWO.
What’s the vibe / more info:
Parmesan, parsnips, butternut squash & Swede
Cooking instructions: *BEST MICROWAVED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 4 mins > remove film
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film at end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.

Ingredients

Nutritional Information

Order Serves 1

Order Serves 2

Pea and Leek side dish

What’s the vibe / more info:
Leeks peas and minted butter
Cooking instructions: *BEST MICROWAVED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 2 mins > remove film
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film at end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.
SERVES TWO.
What’s the vibe / more info:
Boiled rice topped with Scallions and crispy onions
Cooking instructions: *BEST MICROWAVED FROM FROZEN*
Cooking instructions are only a guide. Appliances vary, Adjust accordingly and heat until piping hot.
Microwave 4 mins > remove film
850W
Remove Sleeve, Pierce film lid, Cook on full power, Remove film at end of cooking.
Ensure piping hot, allow to stand for 2 mins before serving.

	per 100g	per 324g
Energy	388KJ/93Kcal	1257KJ/300Kcal
Fat	4.4g	14g
of which Saturates	1.0g	3.4g
Carbohydrates	6.6g	21g
of which Sugars	2.8g	9.1g
Protein	5.9g	19g
Salt	0.55g	1.8g

	per 100g	per 474g
Energy	591KJ/142Kcal	2802KJ/674Kcal
Fat	9.6g	46g
of which Saturates	5.7g	27g
Carbohydrates	6.2g	29g
of which Sugars	1.7g	8.2g
Protein	7.0g	33g
Salt	0.33g	1.6g

	per 100g	per 312g
Energy	578KJ/138Kcal	1805KJ/429Kcal
Fat	5.2g	16g
of which Saturates	1.1g	3.4g
Carbohydrates	16g	49g
of which Sugars	10g	32g
Protein	6.6g	21g
Salt	1.0g	3.1g

	per 100g	per 272g
Energy	610KJ/146Kcal	1659KJ/398Kcal
Fat	8.9g	24g
of which Saturates	5.8g	16g
Carbohydrates	4.7g	13g
of which Sugars	2.8g	7.6g
Protein	11g	30g
Salt	0.79g	2.1g

	per 100g	per 377g
Energy	772KJ/185Kcal	1029KJ/697Kcal
Fat	11g	40g
of which Saturates	5.5g	21g
Carbohydrates	12g	43g
of which Sugars	1.9g	7.2g
Protein	9.4g	35g
Salt	0.43g	1.6g

	per 100g	per 360g
Energy	391KJ/93Kcal	1409KJ/336Kcal
Fat	3.3g	12g
of which Saturates	0.8g	2.9g
Carbohydrates	5.4g	19g
of which Sugars	3.0g	11g
Protein	9.4g	34g
Salt	0.27g	0.97g

	per 100g	per g
Energy	KJ/Kcal	KJ/Kcal
Fat	g	g
of which Saturates	g	g
Carbohydrates	g	g
of which Sugars	g	g
Protein	g	g
Salt	g	g

	per 100g	per 257g
Energy	760KJ/183Kcal	1945KJ/469Kcal
Fat	12g	32g
of which Saturates	5.3g	14g
Carbohydrates	4.9g	12g
of which Sugars	4.0g	10g
Protein	12g	32g
Salt	0.58g	1.5g

	per 100g	per 406g
Energy	620KJ/149Kcal	2519KJ/604Kcal
Fat	8.6g	35g
of which Saturates	2.1g	8.5g
Carbohydrates	9.3g	38g
of which Sugars	3.5g	14g
Protein	7.5g	30g
Salt	0.59g	2.4g

	per 100g	per 512g
Energy	349KJ/83Kcal	1792KJ/424Kcal
Fat	0.8g	4.2g
of which Saturates	0g	0.7g
Carbohydrates	12g	60g
of which Sugars	3.5g	18g
Protein	5.9g	26g
Salt	0.17g	0.85g

	per 100g	per 164g
Energy	1441KJ/339Kcal	2363KJ/557Kcal
Fat	1.2g	1.9g
of which Saturates	0.2g	0.4g
Carbohydrates	73g	121g
of which Sugars	0g	0g
Protein	8.2g	13g
Salt	0.6g	0.99g

	per 100g	per 150g
Energy	241KJ/58Kcal	361KJ/86Kcal
Fat	1.4g	2.1g
of which Saturates	0.8g	1.1g
Carbohydrates	7.8g	12g
of which Sugars	4.7g	7.1
Protein	2.2g	3.3g
Salt	0.28g	0.42g

	per 100g	per 134g
Energy	321KJ/77Kcal	430KJ/103Kcal
Fat	3.5	4.7g
of which Saturates	2.0g	2.7g
Carbohydrates	6.4g	8.6g
of which Sugars	4.4g	5.8g
Protein	3.1g	4.1g
Salt	0.37g	0.50g

Our Dish Information

Bougie Beef and Veg

Ingredients

Nutritional Information

Mighty Mac ‘n’ Greens

Ingredients

Nutritional Information

Zingy Ginger Beef & Noodles

Ingredients

Nutritional Information

Roaring Red Thai Chicken

Ingredients

Nutritional Information

Beef Stroganoff Pappardelle

Ingredients

Nutritional Information

Cod Chorizo and Chickpea

Ingredients

Nutritional Information

Frooks four bean & Quinoa

Ingredients

Nutritional Information

TBD

Ingredients

Nutritional Information

Crackin Chicken Tikka

Ingredients

Nutritional Information

Pork & Fennel Meatball Mania

Ingredients

Nutritional Information

Proper Poppin Prawn Linguine

Ingredients

Nutritional Information

Side Dish TBD

Ingredients

Nutritional Information

Boiled rice topped with Crispy Onion & spring onion

Ingredients

Nutritional Information

Parmesan seasonal root mash side

Ingredients

Nutritional Information

Pea and Leek side dish

Ingredients

Nutritional Information

Join the Frook Family

Registered Address:

Contact

Follow Us