Meal Planner w.c. 19.04.21
Welcome! Please find below some suggested recipes for Monday through to Friday. Crafted by our in-house Chefs, these recipes have been designed for busy families that want variety, taste and nutrition all in one.
We hope you enjoy them!
Mexican Open Burrito Bowl – Day 1
Ingredients
1 x Can of Black Beans
1 x Red Onion
4 x Garlic Cloves
2 x Tablespoon Tomato Puree
1/2 x Table spoon Chilli Powder
1 x Tablespoon Smoked Paprika
1 X Beef Stock cube/gel
2 x Tablespoon Olive Oil
1/2 x Iceberg Lettuce
2 x Mixed Peppers (Sliced)
250g Cherry Tomatoes
1 x Pinch of Black pepper
240 g Raw Easy cook Rice
1 x Small Can of Sweetcorn
1/2 bunch of parsley
1/2 bunch coriander
1/2 Lime juice
4 x Wheat Tortilla Wraps
Splash of Water
Method
- Peel and then fine dice 1/2 onion. Add to a mixing bowl. Peel and then fine dice 2 garlic cloves, then add to the bowl with chopped parsley and 1 x tablespoon of olive oil. Chop tomatoes into 1/2’s add to the bowl, mix and set aside.
- Separately; fine dice the other 1/2 of the onion and the rest of the garlic and set aside.
- Prepare Lettuce; using the lettuce cut into half and then remove the brown base and discard. then slice lettuce and set aside. After remove core from peppers and slice as thinly as you can and also set aside
- Get the rice on; Wash rice under a cold water tap, then add to a pan of boiling water for 10 mins or until rice is cooked.
- Whilst the rice is cooking we will make the Mexican bean filling. To a large frying pan on a medium heat 1 Tablespoon of Olive oil and lightly fry diced red onion and garlic for 2 mins before adding the black beans. Fry until the onion starts to brown (2-3 mins).
- Next, add to the pan; chilli powder and paprika, along with the tomato puree and sprinkle in the vegetable stock cube. Add a splash of water and cook for 5 mins stirring occasionally.
- When the rice is ready, drain and mix in the sweetcorn, some chopped coriander and squeeze in the lime juice and set aside.
- Once you have all of your components; arrange them clockwise in your family sized bowl.
- Get yourself some wraps, fill them from the bowl, wrap them up and enjoy!
- For those brave enough to handle some spice, don’t be afraid to add some extra chillies. Cheese, and guacamole work very well with this dish too.
Italian Meatballs In a Rich Tomato & Spinach Sauce with French Bread – Day 2
Ingredients
For the balls:
1 x small onion (very fine dice, or blitz in food processor)
500 g minced beef
1x bacon rasher (minced or fine diced)
30 g parsley (fine chop)
1 x egg
1 x garlic cloves (fine diced or minced)
½ teaspoon mustard (any will do, though english is my go to)
a pinch of salt
a pinch of pepper
1 x gel beef stock (cheat mix: 1 oxo cube crumbled into a few drops of hot water to make a paste)
1 x tablespoon bread crumbs (if you have any stale bread kicking around, grate this)
For the Sauce:
1 large clove of garlic
½ White Onion
olive oil
2 teaspoons dried oregano
3 x 400 g tins of quality Italian plum tomatoes
1 tablespoon red wine vinegar
1 handful of fresh basil , or marjoram
extra virgin olive oil
Method:
- Place all ingredients into a large bowl and prepare to get all messy. Wash those hands thoroughly or wear some blue gloves, and mix everything together with your hands for 5 minutes or until everything has combined well and is evenly mixed.
- If the mixture looks too wet add a few more pinches of breadcrumbs to dry it out a little. 2. Divide the meat mixture by hand shaping/rolling into slightly large golf balls, set on some grease proof paper and press down to make into a burger shape.
- Roast balls on a tray in the oven @180.c for 8 mins, Remove and set aside.
- Peel and finely chop the garlic and onion, then gently fry in a thick-bottomed pan with 2 tablespoons of olive oil. add the oregano and tomatoes.
- Mix gently, Bring to the boil, then add in the meatballs, mix well being careful not to break the balls. Then transfer to an oven proof casserole dish or deep tray, cover with foil and cook for 35 mins in the oven.
- Remove from the oven and mix in some fresh baby spinach, and roughly chopped basil, it will wilt in the hot sauce.
- Season well to taste with sea salt and black pepper, and finish with 2-3 tablespoons of extra virgin olive oil.
- Serve meatballs with a little sauce and spinach. Sprinkle with cheese if you want that added flavour profile.
** Optional warm some crust french baguette and dip into sauce.
***Make A double batch of the meatball recipe, and shape into burgers and freeze for use at a further date. (Dolce Burger: Day 4 Week1)
Sweet Potato, Chick Pea, Coconut & Courgette Curry (VG) – Day 3
Ingredients
Onion x 300g
Garlic x 1 Clove
Chopped Tomato x 300g
Ground Cumin x 1 Tablespoon
Ground GInger x Teaspoon
Mild Chilli Powder x 1Teaspoon
Curry Powder x 1Teaspoon
Chilli Powder x 1 Teaspoon
Fresh Coriander x 10g
Coconut Milk x 150g
Sweet Potato x 500g
Courgette x 100g
Spinach x 150g
Method
- Dice Onions and Sweet Potato, half courgettes lengthways and then slice.
- Heat oil in a suitable non stick pan, fry onions until lightly browned.
- Add sweet potato, stir and fry for around 2 mins before adding in the chickpeas.
- Stir in the spices, and add courgettes.
- Mix in chopped tomatoes, bring to the boil and turn down to a simmer.
- MIx in the coconut milk and bring back to the boil, reduce and simmer for 20 mins.
- When potatoes feel cooked through, stir in the spinach and coriander then prepare for service.
Serve with coconut and lime rice or Naan bread.
Homemade Dolce Burger – Day 4
Ingredients
1 x small onion (very fine dice, or blitz in food processor)
500 g minced beef
1x bacon rasher (minced or fine diced)
30 g parsley (fine chop)
1 x egg
1 x garlic cloves (fine dice or minced)
½ teaspoon mustard (any will do, though english is my go to)
a pinch of salt
a pinch of pepper
1 x gel beef stock (cheat mix: 1 oxo cube crumbled into a few drops of hot water to make a paste)
1 x tablespoon bread crumbs (if you have any stale bread kicking around, grate this)
Method:
- Place all ingredients into a large bowl and prepare to get all messy. Wash those hands thoroughly or wear some blue gloves, and mix everything together with your hands for 5 minutes or until everything has combined well and is evenly mixed. If the mixture looks too wet add a few more pinches of breadcrumbs to dry it out a little.
- Divide the meat mixture by hand shaping/rolling into slightly large golf balls, set on some grease proof paper and press down to make into a burger shape.
- Either pan fry the patties in a little oil, or roast them on a tray in the oven, use whatever buns you can get your mitts on but make sure you toast them a tad under the grill beforehand for a nice crunch. Enjoy with cheese, lettuce and sliced tomato!
**tip: these freeze well, so leftovers can be enjoyed another time!
Extra: Sweet Potato Wedges
Ingredients
3 medium sweet potatoes
⅓ cup olive oil(80 mL)
1 teaspoon salt
½ teaspoon pepper
2 tablespoons fresh rosemary, finely chopped
Method:
- Preheat oven to 400°F (200°C).
- Thoroughly wash sweet potatoes. Slice in half, then into wedges.
- Toss wedges in olive oil and seasonings.
- Place on a baking sheet, skin side down.
- Bake 30-40 minutes and serve with your burgers.
Thai Tuna Fishcakes Day 5
Ingredients
280g Maris Piper Potato (Or use sweet potato leftovers from yesterday)
440g Tuna (Tinned)
90g Plain Flour
2 x Eggs Medium
160g Breadcrumbs
Salt and Pepper
½ A bunch of Spring Onions
1 x Small Red Chilli
1 x Lime (Zest)
1 Tablespoon Oil
1 x Teaspoon of Thai Five Spice (Or chinese five spice)
Method:
- Peel and dice potatoes.Boil until soft.
- Drain and mash the potatoes,leave to cool.
- Drain the tuna, finely chop the spring onion, de-seed and finely chop chilli, add to the cold mashed potatoes
- Add the five spice and seasoning, mix well. Taste for seasoning and adjust as required.
- Shape into fishcakes then chill for about 30 minutes in the fridge.
- Beat the eggs. Coat the fishcake in flour,egg then breadcrumbs.
- Fishcakes will be ready when core temp is 80c and fishcake is golden brown.
- Place in a baking tray and spray with a little oil.
- Bake in a moderate oven for 15 minutes, turn fishcake over repeat process with spraying oil and bake for a further 15 mins.
