Weekly Meal Plan 04/10/2021

Monday

BBQ Chicken & Cheddar Pasta

Ingredients

  • Onions
  • Diced chicken
  • Frozen sweetcorn
  • Chopped tomatoes
  • BBQ sauce
  • Water
  • Cheddar Cheese
  • Macaroni (or any other pasta of your choice)
Method
  1. Boil water, with the addition of salt;
  2. Add the pasta;
  3. Cook until al dente, remove from heat and cool rapidly in cold water;
  4. Place in the fridge whilst you make the sauce;
  5. Chop onion finely, fry in a little oil;
  6. Add the chicken, fry until well done;
  7. Pour over the bbq sauce and chopped tomatoes;
  8. Bring to a simmer, add the sweetcorn;
  9. Add in the pasta. stir well and simmer for a few minutes;
  10. Place into a serving container and top with cheese.

Crispy Mushroom & Neapolitan Tagliatelle

Ingredients

  • Carrots
  • Onions
  • Mixed peppers
  • Celery
  • Tinned Tomatoes in Tomato Juice
  • Tomato Puree
  • Cannellini Beans in water
  • Mushrooms
  • Seasoning (salt)
  • Tagliatelle

For Crispy Mushrooms:

  • Flour
  • 1 Egg
  • baking powder
Method
  1. Dice carrots, onions, pepper and celery, saute them together on a pan;
  2. Add tomatoes and puree, reduce heat to medium. Add beans, seasoning and herbs to taste;
  3. Cook tagliatelle to packet instructions;
  4. Wash mushrooms, dry well.

To make the batter:

  1. Mix flour, baking powder and eggs with water.

To complete the recipe:

  1. Deep fry battered mushrooms;
  2. Serve tagliatelle, topped with sauce, and then battered mushrooms in dishes or individual pots.

Tuesday

Bean & Vegetable Bake

Ingredients

  • Onions
  • Celery
  • Carrots
  • Tinned Tomatoes
  • Vegetable Oil
  • White Sugar
  • Soy Sauce
  • Cornflour
  • Five Bean Mix in Water
  • Button Mushrooms
  • Red Kidney Beans
  • Breadcrumbs
  • Mixed Herbs
Method
  1. Chop onions, celery, carrots & mushrooms and soften in oil;
  2. Stir in tomatoes seasoning, sugar, mixed herbs & soy sauce;
  3. Simmer uncovered for 10 mins;
  4. Blend cornflour with a little water add to sauce until thickens , add all beans & heat until the mixture is thoroughly heated through;
  5. Place in oven proof dish, combine the mixed herbs and breadcrumbs cover the mixture and bake for 30 mins until golden brown.

Brazilian Pork & Bean Stew

Ingredients

  • Diced Pork
  • Bacon
  • Mixed Pulses
  • Cubed Potatoes
  • Onion
  • Paprika
  • Chilli Powder
  • Vegetable Oil
  • Mixed Herbs
  • Vegetable Boullion
  • Water
  • Parsley
  • Long Grain Rice
Method
  1. Mix oil with paprika to form a paste, coat the diced pork with the paste;
  2. Dice onions, bacon and potatoes;
  3. Brown off the pork, bacon and onions in a pan, once browned, add remaining ingredients except the parsley;
  4. Simmer for 2 hrs or until pork is tender, stirring occasionally;
  5. Add parsley and serve with boiled rice.

Wednesday

Chicken Balti with Rice

Ingredients

  • Carrots
  • Potatoes
  • Onion
  • Vegetable Boullion
  • Margarine
  • Curry Powder
  • Tinned Chopped Tomatoes
  • Mixed Spice
  • Garlic Powder
  • Yogurt (natural)
  • Boiling Water
  • Long Grain Rice
Method
  1. Prepare vegetables and slice or dice as appropriate;
  2. Seal chicken and vegetables in a pan in the margarine;
  3. Add in the spices;
  4. Mix in the chopped tomatoes;
  5. Add a little water, bring to the boil, then reduce to a simmer;
  6. Once cooked and thickened, add in the natural yogurt, remove from heat and prepare to serve;

To make the rice:

  1. Wash the rice in cold water,until the water runs clear
  2. Place the rice in a pan, add the water, bring to the boil, simmer until cooked (al dente)

Chickpea & Lentil Pasta

Ingredients

  • Onion
  • Carrot
  • Garlic Clove
  • Celery
  • Chopped, Tinned Tomatoes
  • Tomato Puree
  • Vegetable Boullion
  • Red Lentils
  • Seasoning (Salt)
  • Chickpeas in Water
  • Pasta Shapes
  • Vegetable Oil
  • Water
Method
  1. Heat a little oil in a large saucepan, add finely chopped onions, crushed garlic clove, chopped celery & carrots until soft;
  2. Add lentils, chickpeas & tomatoes, puree, stock & seasoning;
  3. Bring mixture to the boil, partially cover, simmer until thick & soft – approx 20 minutes;
  4. Cook pasta, drain & serve with sauce.

Thursday

Lamb Kofta With Yogurt

Ingredients

  • Minced Lamb
  • Egg
  • Onion
  • Garlic Clove
  • A Pinch of Cinnamon
  • Parsley
  • Chilli Powder
  • Yogurt
  • Pitta Bread
  • Lemon
  • Seasoning (Oregano or Mixed Herbs, Salt & Pepper)

Method

  1. Place a small frying pan over a medium heat and add a dash of oil. When hot, sauté the onion and garlic until tender. Add the chilli powder and cook, stirring, for about 2 minutes. Set aside to cool slightly.
  2. Place the lamb mince, egg, , cinnamon, oregano and a generous amount of salt and pepper in a large bowl.
  3. Add all the cooked onion and garlic ingredients to a bowl of a food processor and blend until you have a rough paste. Add this to the lamb mixture and using your hand’s mix well.
  4. Shape into the kofta or meatball shape, flatten slightly, and cook on a griddle or frying pan with a little olive oil until cooked through and firm.
  5. Make the yoghurt sauce by combining all salt, pepper, lemon juice, oregano and chopped parsley according to taste.
  6. Serve with toasted pita bread, yoghurt sauce and a salad of your choice.

Lentil Daal

Ingredients

  • Red Lentils
  • Ground Turmeric
  • Salt
  • Chilli Powder
  • Water
  • Onion
  • Vegetable Oil
  • Garlic Clove
  • Fresh Ginger
  • Tomatoes
  • Garam Masala
  • Fresh Coriander (to taste)
Method
  1. Finely chop onion, crush garlic and grate the ginger;
  2. Cook lentils with salt, turmeric, chilli and the water for about 20 mins,or until soft. Drain off excess water and set aside;
  3. Cook the onion in the oil until golden brown (set aside a little bit for garnish);
  4. Add the garlic and ginger, cook briefly, then add the chopped and tomatoes and cook until soften;
  5. Stir in the lentil, add the garam masala and half of the chopped coriander. Stir well and bring up to temperature.
  6. Put mix into serving dishes sprinkle with remaining coriander and onions.

Friday

Butternut Squash & Bean Hot Pot

Ingredients

  • Vegetable oil
  • Frozen Green Beans
  • Baked Beans in Tomato Sauce
  • Onion
  • Mixed Peppers
  • Carrot
  • Tomato Puree
  • Margarine
  • Vegetable Boullion
  • Diced butternut Squash
  • Sliced Potatoes
  • Red Kidney Beans in water
  • Water
Method
  1. Heat oil in a large pan, gently fry chopped onion, chopped peppers, & carrot until softened. Then add peeled & cubed Butternut Squash and simmer for about 10 mins;
  2. Add all vegetables along with tomato puree and stock, bring to the boil, then simmer for 5 mins;
  3. Put into oven proof dishes & cover with sliced potatoes. Brush with margarine;
  4. Bake for 30-40 minutes until golden brown & potatoes are soft.

Glazed Honey & Soy Chicken

Ingredients

  • Diced Chicken Thights
  • Onion
  • White Cabbage
  • Mixed Peppers
  • Carrot
  • Soy Sauce
  • Honey
  • Long Grain Rice
  • Broccoli Florets
Method
  1. Slice the peppers, carrots, cabbage & onions, saute in on a pan with some oil;
  2. In a separate pan, add the honey and soy together, bring to the boil and remove from the heat;
  3. Add the chicken to the vegetable mix, add the broccoli;
  4. Cook until chicken is cooked through;
  5. Boil the rice and set aside once al dente;
  6. Drain the chicken and vegetable mix, add the honey soy sauce;
  7. Place the honey soy chicken into a serving pan;
  8. To serve, add the rice to a tray top with the honey soy chicken, sprinkle with herbs.