19th - 25th October 2015 Meal Plan

Here is last weeks meal plan, that I decided not to post, as we only ended up having two of the meals, due to a last minute grommets operation becoming available for my son, and I was spending any spare minutes baking up a storm for the business Delights :) as we had a big market day.

So here is this weeks meal plan..




Recipes

Crunchy Garlic Chicken, green beans & kumara chips

Found this delicious recipe for the Crunchy Garlic Chicken from Jamie Oliver (click on the recipe title to be taken to the recipe).

Changes: I will not include the crackers in the recipe, which I know means it wont be crunchy, but hey thats ok! I also will use almond meal instead of standard plain flour. 

This will be served with kumara chips & green beans.

Kumara chips

2-3 kumara (I prefer the orange variety) 

  Preheat the oven to 200C. Line a baking tray with baking paper. Toss the kumara wedges in olive oil and sprinkle over salt and pepper. Lie the kumara on the lined baking tray, ensuring none are touching each other. Cook for 20-25 minutes, till cooked through and golden brown


Green beans


250g frozen or fresh green beans 
Cook the frozen or fresh beans, either in a saucepan of boiling water for 2-3 minutes, or in the microwave (with no water if frozen, and a little water if fresh) for 2 - 3 minutes. Optional: Drain thoroughly, place in a hot pan with 2 finely chopped garlic cloves and 1 tbsp butter (or oil) and gently toss for about 1 minute. 



Seared venison with creamy mash and boysenberry sauce


New Zealand Healthy Food Guide. Yvonne Kerr (Editor). Healthy Life Media Ltd. Takapuna, Auckland. May 2015. Pg 61


480g venison medallions
4-5 potatoes, scrubbed and cut into even pieces (I will use 2-3 kumara/sweet potato instead)
2 cups cauliflower, cut into florets
1/2 cup red wine
425g can of boysenberries drained (reserve 1/4 cup syrup) (I plan on using frozen boysenberries, so I'm not using sugary syrup)
2 teaspoon oil
6 cups dark green leafy vegetables (kale, spinach, silverbeet), roughly chopped
1 teaspoon crushed garlic
2 tablespoons sour cream (I will use butter)
salt and pepper

1 Season venison with salt and pepper and set aside. Place potatoes and cauliflower in a medium-sized pot and cover with water. Boil until tender (about 20 minutes) and remove from heat. Meanwhile, add wine, boysenberries and 1/4 cup of the syrup to a small saucepan and bring to the boil. Turn temperature down and simmer until sauce thickens (about 10 minutes), set aside.
2 Heat 2 teaspoons oil in a large frying pan on a medium-high heat. Cook venison for 2 -3 minutes on each side, until meat is browned but still medium-rare (take care not to overcook as venison is low in fat and best served this way). Set aside to rest.
3 Meanwhile, place greens in the same frying pan with the garlic and a good amount of pepper. Place a lid over the pan and cook the greens for a couple of minutes until wilted.
4 Add sour cream to potatoes and cauliflower, mash or blend until smooth. Season with salt and pepper. Place venison on the mash with plenty of wilted greens. Top with boyensberry sauce and serve with chopped parsley and ground black pepper.

Changes: Will use 2-3 kumara instead of 4-5 potatoes. I will use butter instead of sour cream for the mash. I will exclude the red wine from the sauce, and use frozen boysenberries. 



Oven Baked Zucchini Fritters

I found this recipe, that I thought would be super cute to make for the kids!

Note: The recipe calls for this to be served with pulled pork, shredded beef, pulled chicken or beef patties. I might even serve mine with a little scrambled egg on top, keep it vegetarian. 



Nigerian Suya - Beef Skewers

Another Jamie Oliver recipe for you, found this one when I was hunting a chicken nuggets recipe. This sounds amazing! I can't wait to try.

Notes: This meal is a little bit different, with some random ingredients which I probably wont include... i.e. the scotch bonnet and uda pods. It also calls for onion granules and garlic granules, if I can't find these, I will just use onion powder and garlic powder. I also will exclude the cayenne pepper, as this will add a lot of spice; which I don't think my kids will approve of.  




Butter Chicken 


This is my all time favourite recipe for butter chicken. I have linked the original recipe (click on the title), but have also included it below for you.


4 tablespoons coconut oil
1 onion, diced
4 garlic cloves, crushed
2 teaspoons garam masala

1 teaspoon ground cardamon
1 teaspoon ground coriander
1 teaspoon ground ginger
1 teaspoon ground cumin
1/2 teaspoon paprika
2 pinches cayenne pepper (optional) ~ this will add spice
1 teaspoon ground turmeric

3 tablespoons tomato paste
1 teaspoon sea salt
2 tablespoons lemon juice
400 grams coconut cream (1 can)
700 grams chicken thigh fillets cut into bite sized pieces
coriander to serve

1 Heat 4 tablespoons of the coconut oil in a large saucepan over medium heat.
2 Add the onion and sauté for 3 minutes until translucent. Turn the heat down to low and stir in the garlic and spices. Add the tomato paste and cook for 1 minute. Add the salt, lemon juice, coconut cream and mix well.
3 Turn the heat up to medium and bring the sauce to a simmer. Add the chicken and stir until well coated with the sauce. Cover the pan with a lid and cook, stirring occasionally, for 20–25 minutes, or until the chicken is cooked through and the sauce has thickened.
4 Garnish with the coriander and serve with the cauliflower rice.

To keep this 'paleo friendly' serve it with cauliflower rice, otherwise you can serve it white rice.

Cauliflower Rice

1 head of cauliflower
½ red onion
4 cloves of garlic
1 tbsp olive oil or coconut oil
salt
and pepper, to taste

1 Remove leaves and stem from cauliflower; discard. Grate the entire head of cauliflower until it resembles rice.
2 Dice the onions and garlic to your desired size.
3 Add olive oil to a pan over medium heat. Add in onion and garlic until slightly browned.
4 Add in grated cauliflower and stir regularly for 5 minutes.
5 Add salt and pepper, serve.


I hope this gives you some ideas for what to have in your household this week.

Nicci xx 
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