Coles Specials — 5 Cheap & Maximally Nutritious Recipes (22 March 2026)

All recipes are built from the Coles weekly specials (22 March 2026) with a strict focus on: maximum micronutrient density per dollar spent. Vitamins, minerals, protein, fibre, and healthy fats — for the least possible outlay.

Recipe 1: Garlic Mussels with Sweet Corn & Baby Broccoli

Nutritional highlights:

Mussels are arguably the most nutrient-dense food per dollar available. A single 375g pack covers:

• Vitamin B12 — over 600% of the daily RDI
• Iron — significant contribution (and the lemon’s Vitamin C dramatically boosts absorption)
• Zinc, Selenium, Manganese, Iodine
• Omega-3 fatty acids (EPA + DHA)
• Complete protein
• Baby broccoli: Vitamin K, Vitamin C, folate, calcium, sulforaphane, fibre
• Sweet corn: B vitamins, magnesium, fibre, lutein & zeaxanthin (eye health)

Vitamins ticked: A, B1, B2, B3, B6, B12, C, D, E, K, Folate Minerals ticked: Iron, Zinc, Selenium, Manganese, Iodine, Magnesium, Calcium, Phosphorus, Potassium

Method:

1. Rinse mussels, discard any open ones that don’t close when tapped.
2. Steam mussels in a pot with a splash of water and crushed garlic for 4–5 minutes until all are open.
3. Steam or boil broccoli and corn alongside for 4–5 minutes.
4. Serve mussels with broccoli and corn, squeeze lemon over everything.
5. Discard any mussels that didn’t open.

Ready in under 15 minutes.

Recipe 2: Pork Mince & Sweet Potato Bowl with Baby Spinach and Avocado

Nutritional highlights:

• Pork mince — complete protein, B1 (thiamine), B6, B12, zinc, selenium, phosphorus
• Sweet potato — Vitamin A/beta-carotene (400%+ RDI), Vitamin C, potassium, fibre, manganese; one of the most nutritious vegetables per dollar
• Baby spinach — Vitamin K (exceptional), iron, folate, Vitamin C, magnesium, calcium
• Avocado — monounsaturated fats that help absorb the fat-soluble vitamins A and K from the other ingredients, Vitamin E, potassium, folate
• Tomato — lycopene, Vitamin C, potassium

Vitamins ticked: A, B1, B2, B3, B6, B12, C, E, K, Folate Minerals ticked: Iron, Zinc, Potassium, Magnesium, Selenium, Calcium, Phosphorus, Manganese

Method:

1. Dice sweet potato into 2cm cubes, toss in a little oil, roast at 200°C for 20–25 minutes until tender.
2. Brown pork mince in a pan with garlic, season with salt & pepper.
3. Slice tomato and avocado.
4. Serve mince and roasted sweet potato over a bed of fresh baby spinach (the heat from the warm food wilts it slightly), topped with tomato and avocado.

Recipe 3: Kangaroo Sizzle Steak with Sweet Potato & Wilted Spinach

Nutritional highlights:

Kangaroo is one of the healthiest red meats available — leaner than chicken breast, yet with more iron than beef:

• Iron — among the highest of any meat, critical for energy and immune function
• Zinc — immune health, wound healing, hormone production
• Vitamin B12 — neurological function
• Omega-3 fatty acids — unusual for a red meat; kangaroo is grass-fed and has a favourable fat profile
• Protein — ~26g per 100g, very lean (under 2% fat)
• Sweet potato: Vitamin A, C, potassium, fibre
• Spinach: Vitamin K, folate, iron, magnesium

Vitamins ticked: A, B1, B2, B3, B6, B12, C, K, Folate Minerals ticked: Iron (high), Zinc, Potassium, Magnesium, Selenium, Phosphorus, Manganese

Method:

1. Dice sweet potato, roast or microwave until tender (microwave ~6 min covered).
2. Season kangaroo steaks with salt and pepper. Cook in a very hot pan for 2 minutes each side — do not overcook, medium-rare is best.
3. Rest for 3 minutes. Slice thinly.
4. Wilt baby spinach briefly in the same hot pan with a splash of water.
5. Serve sliced kangaroo over sweet potato and spinach.

Note: Kangaroo should always be served medium-rare (pink inside) — overcooking makes it tough.

Recipe 4: Pan-Fried Basa with Baby Broccoli, Sweet Corn & Lemon

Nutritional highlights:

Basa is an affordable white fish with excellent lean protein and a mild flavour:

• Lean protein — ~18g per 100g, very low fat
• Omega-3 fatty acids — EPA and DHA for brain and cardiovascular health
• B vitamins — B6, B12, niacin
• Selenium — antioxidant, thyroid function
• Baby broccoli: Vitamin K (300%+ RDI), Vitamin C, folate, calcium, sulforaphane, fibre
• Corn: B vitamins, magnesium, fibre, antioxidants
• Lemon: Vitamin C boosts iron and non-haem nutrient absorption

Vitamins ticked: B3, B6, B12, C, D, K, Folate Minerals ticked: Selenium, Phosphorus, Potassium, Magnesium, Calcium, Iron

Method:

1. Steam or boil broccoli and corn for 5 minutes until just tender.
2. Pat basa fillets dry, season with salt, pepper, and lemon zest.
3. Pan-fry in a little olive oil over medium-high heat, 3–4 minutes per side until golden and flaking.
4. Serve with broccoli and corn, squeeze lemon generously over the fish and vegetables.

Recipe 5: Chicken Wing Tray Bake with Roasted Sweet Potato & Kaleslaw

Nutritional highlights:

At $4.75/kg the chicken wings are the cheapest protein on the specials. Bone-in chicken is also high in collagen/glycine — supportive of joint health and gut lining — something boneless cuts don’t provide:

• Protein — complete amino acid profile
• Collagen & glycine — from skin and cartilage (joint, gut, and skin health)
• B vitamins — B3 (niacin), B6, B12
• Zinc & Selenium
• Sweet potato: Vitamin A (400%+ RDI), C, potassium, fibre, manganese
• Kaleslaw kit: Vitamin K (exceptional — kale is one of the richest sources), Vitamin C, folate, calcium, sulforaphane, fibre; prebiotic benefit from fermented/pickled dressing if included

Vitamins ticked: A, B3, B6, B12, C, K, Folate Minerals ticked: Iron, Zinc, Selenium, Potassium, Calcium, Magnesium, Phosphorus, Manganese

Method:

1. Preheat oven to 210°C.
2. Dice sweet potato into wedges. Toss chicken wings and sweet potato in a little olive oil, salt, pepper, and garlic.
3. Spread on a baking tray, roast for 35–40 minutes, turning once, until wings are golden and crispy and sweet potato is caramelised.
4. Prepare the kaleslaw kit as directed.
5. Serve wings and sweet potato alongside the slaw.

Nutritional Summary Table

Cheapest overall: Recipe 2 and 5 at under $4/serve Most nutrient-dense per dollar: Recipe 1 (mussels) — almost no other food covers as many micronutrients at this price point

Coles specials captured 22 March 2026. Prices subject to change and may vary by location.