Meal Plan 20th - 26th July 2015

After missing a few meals last week, I am going to try again to be more organised, and maybe pick easier meals to make! OK, so I have three easy meals, and two 'easy' meals but they take awhile to prepare... Which is fine for me as I am a stay at home mum, so I will probably prepare those meals early in the day, come the end of the day there is nothing to do, bonus! 

I am liking the look of this grocery list.. its way smaller than usual! Hopefully I haven't missed anything, knowing me, that is totally possible! 

Click to enlarge...

Moroccan Chicken 

500-600g chicken breast

1 tbsp Moroccan spice
1 tbsp olive oil 

1 Cut the chicken into even sized pieces, toss with Moroccan spice. Heat a fry pan on medium/high temperature; add the olive oil then chicken. Leave the chicken to brown on one side and then turn over and brown the other side.

Curried Cabbage with Cashews

Healthy Fitness Recipes. Posted on Facebook 11 June 2015. 
Serves 6

1/4 cup butter or olive oil

1/3 cup raw (unroasted, unsalted) cashews
3 tablespoons minced fresh ginger
1 tablespoon cumin seeds
1 small cabbage, thinly sliced
1/2 teaspoon ground tumeric
1 teaspoon kosher or sea salt
1/2 teaspoon fresh ground black pepper

1 In a large frying pan over medium heat, melt butter (or warm oil). Add cashews, ginger, and cumin; cook, stirring often, until cashews and ginger are golden and fragrant, about 2 minutes.
2 Add cabbage and turmeric, cook, stirring often, until tender, about 10 minutes. 

3 Season with salt and pepper.

Lamb Osso Buco 

Chef Pete Evans from the Healthy Everyday cookbook; posted on Facebook July 14th 2015
Serves: 4 – 6

Preparation time: 15 minutes
Cooking time: 2 ¼ hours

2 litres Beef Stock
1 kg lamb shanks, cut in half (ask your butcher to do this)
3 ½ tablespoons coconut oil
4 garlic cloves, crushed
1 onion, finely sliced
6 rosemary sprigs, leaves picked and roughly chopped
1 long red chilli, split lengthways
1 carrot, roughly diced
2 celery stalks, roughly diced
2 tablespoons tomato paste
300 g canned whole peeled tomatoes
250 g cauliflower, chopped into small florets
300 g cavolo nero (or Kale), roughly shredded
freshly ground black pepper

1 Preheat the oven to 160°C.
2 Place the beef stock in a large saucepan and bring to the boil over medium–high heat. 
3 Continue to cook until the stock has reduced by half and is now 1 litre (this should take 15–20 minutes). Using this reduced stock will make the final dish richer and more delicious.
4 Place a frying pan over medium–high heat and add 1 tablespoon of the coconut oil. Add the lamb shanks and cook for 2 ½ minutes on each side, or until they are nicely browned. 
5 Removed from heat and set aside.
6 Melt the remaining coconut oil in a flameproof casserole dish over medium heat. Add the garlic and cook for 2 minutes, or until soft. Add the onion, rosemary, chilli and a small pinch of salt, stir well and cook for a few minutes, or until the onion is soft. Add the carrot and celery, stir well and cook for a further 2 minutes. Stir in the tomato paste and cook for 2 minutes. Add the tomatoes and stir well. Remove from the heat.
7 Place the lamb and the cauliflower in the casserole dish and pour on the stock. Cover first with a sheet of baking paper, then with a tight-fitting lid. Cook in the oven for 2 hours, or until the meat is just starting to come away from the bone. Add the cavolo nero (or kale) and return to the oven to cook for another 5 minutes, or until the cavolo nero is just wilted.
8 Season with salt and pepper to taste and serve with some fermented veg.

Eggplant Parmigiana with Kale & Broccoli Salsa Verde

Posted on Facebook July 10th 2015 by What the Fat? 

2 onions, diced
2 garlic cloves, crushed or chopped
2 cans tinned tomatoes (400gms)
olive oil, 30ml (2 Tbsp)
salt to taste
1 tsp dried oregano

4 eggplant (aubergine)

2 tbsp olive oil
1 cup parmesan (or strong cheddar)
6 - 10 basil leaves (optional)

2 cups, parsely chopped

1 tbsp capers (optional), chopped
zest from 1 lemon
1 garlic clove, chopped or crushed"
2 tbsp white wine vinegar
2tbsp extra virgin olive oil
3 cups kale stalks removed, 200g
2 cups (about 3 heads) broccoli in florets

1 Add your diced onion and garlic to a large sauce pan with the olive oil. Add a pinch of salt to help the onions soften. Cook on a medium to low heat for 5 minutes before adding the tinned tomatoes. Cook the sauce for about 20 minutes then season with salt, cracked pepper and some dried oregano, (you can blitz sauce to be smoother if you like or leave it chunkier) sit to one side. 

2 Slice the green stalk off the eggplant and slice the eggplant lengthways into 1cm slices. Heat a large pan with some olive oil and carefully place the eggplant into the pan. Cook for 30 seconds on each side until the eggplant begins to soften and remove them into a plate with some kitchen paper or a clean tea towel to drain any excess oil. 
3 Begin to assemble the parmigiana by placing the eggplant onto the baking dish and spoon over a thin layer of your tomato sauce followed by a sprinkling of parmesan (and/or another cheese as you prefer) and some basil if using. Repeat these steps until you have used up your ingredients or you have filled your dish. Ensure your top layer has some cheese scattered on it, but not the basil (if using) as it will burn. 
4 Bake the parmigiana in the oven, 45-60 minutes at 180C.
5 While the parmigiana is cooking chop the parsley for the salsa verde. Mix the parsley with the rest of the salsa verde ingredients to form a loose green dressing. Leave the salsa verde in the bowl until the vegetables are ready. 
6 Bring the pot of water to the boil then add the broccoli florets and picked kale. Cook on a boil for 2 - 3 minutes then drain well and return the vegetables to the pot. 
7 Season with salt and pepper and dress with a generous amount of the salsa verde until the vegetables are nicely coated. Bring the bubbling parmigiana out of the oven and serve with your vegetables and more salsa verde if you like.

Steak, kumara chips & garlic green beans

2 - 3 pieces of beef steak
1 tbsp olive oil
salt & pepper

Kumara chips

2 - 3 kumara
olive oil 
(or coconut oil)
salt pepper

Garlic green beans

250g green beans
2-3 garlic cloves (finely chopped or crushed)
1 tbsp butter

Take your steaks out of the fridge, to bring them to room temperature while you prepare the kumara chips.
Peel and chop the kumara into good sized chips or wedges. Toss the kumara in olive oil (or coconut oil). Place evenly on a lined baking tray, and bake for 20 minutes at 200C.
Place a griddle over a medium/high heat. Season the steak with salt and pepper on both sides, then rub the olive oil over the steak (not the pan). Place the steaks into the griddle and cook for 3-4 minutes each side for medium-rare/medium steaks. Let the steaks rest for around 5 minutes.
Trim off the ends of the beans and place into a pot filled with boiling water and simmer for 5 minutes. Put another fry pan on the stove top and fry the butter and garlic for 2 minutes, then add the drained beans to the fry pan, fry for 2 minutes.

Bacon, spinach & mushroom casserole

1kg good quality smoked bacon, cut into medium sized strips
3 big handfuls of fresh spinach, stems removed
450g button mushrooms, sliced
1 large onion, chopped
2 garlic cloves, minced
2 tbsp butter

Salt and pepper to taste

1 Heat a large casserole over a medium heat and cook the bacon, making sure it’s still soft.
2 Add the onion and cook until soft, about 5 minutes.
3 Add the garlic and cook for about a minute, until fragrant.
4 Add the mushrooms and cook for about another 8 minutes, until soft.
5 Add the spinach and butter, cover and let cook for another 4 minutes, stirring occasionally, until the spinach is well cooked.
6 Season with salt and pepper and serve.

I might also serve this with tortilla wraps for my partner... As I have a feeling he will want something else with it... Or maybe just some potato wedges would keep him happy - will keep you posted!!

Hope you have a great week!!

No comments

Back to Top