GUIDE TO WEEKNIGHT DINNERS

Transcription

1 GUIDE TO WEEKNIGHT DINNERS Weeknight Dinners: Planning Tips Quick and Easy Dinner Recipes: Spicy Chicken Soup Beef Ragu Roast Chicken (Slow Cooked) Super Quick Teriyaki Beef Stirfry Spicy Pork Chops Chunky Spaghetti Bolognese Herb Crusted Chicken Burgers 1

2 WEEKNIGHT DINNERS: TIPS & IDEAS LET S GET ORGANISED! To succeed in anything, you need to prepare and plan for it. Think about it: a project at work, kids' activities, going away for a holiday - you can't do this without planning. Same goes for living additive free! 1. OUR BEST PLANNING TIPS: Try to always have something in the freezer This way you aren't tempted to grab a packet of convenience from the supermarket. We like to do some baking on Sunday. For you it may be another day, but the point is to prep and be organised for the week ahead 2. Go for quick recipes that take no more than 10 min prep You don't have to spend hours in the kitchen! It can be as simple as popping a roast chicken in the slow cooker (see p.5) or making some burgers (p.9) 3. Make a double batch and freeze the leftovers This will save you lots of time! We d love for you to try dinners from these guide, all of these freeze well! 4. If you've got a crazy weekend, whip up something on Friday Our Spicy Chicken soup (p.3) is quick and easy, just perfect for dinner tonight! 5. Use your slow cooker! Just pop something in the slow cooker in the morning, go to work, and when you get home, dinner's done. LOVE THAT! 2

3 SPICY CHICKEN SOUP 5 min 18 min 4-6 This soup freezes well perfect for lunches CURRY POWDER RECIPE 1/2 brown onion 2 carrots, roughly chopped 1 zucchini, roughly chopped 1 garlic clove 2 large chicken breasts, cut in half 1 tblsp curry powder 2 tblsp thermomade veggie stock 100g frozen corn 450g tomatoes (tinned is fine) 500g water 1. Place onions into your jug and blitz 3 sec/speed 7. Then cook for 1 min/100c/speed 1 2. Add carrots, zucchini and garlic and chop for 3 sec/speed 5 3. Add everything else and cook for 15 mins/steaming temp/reverse speed 2 4. As your soup comes to temperature, the chicken start to shred apart, if it needs more then turn up to speed 4 (reverse) to shred your chicken. Be careful, it will be very hot 5. Serve with some cracked pepper and crusty bread - YUM! 3

4 BEEF RAGU 10 min 1 hour 6 This is best done in a TM5. If using a TM31 it might not all fit so reduce the beef to only 700g OR you can use a slow cooker (cook for 4-6 hours on low) or pour into a casserole dish and cook on 150C for 1-2 hours in the oven. 1 kg diced stewing steak 1 brown onion 2 cloves garlic 2 carrots, diced roughly 5 large button mushrooms 10g extra virgin olive oil 300g water 2 heaped tblsp thermomade veggie stock 1 tblsp white vinegar 2 x 400g tins tomatoes 80g plain flour salt and pepper to taste 1/2 tsp dried thyme 1/2 tsp dried chilli powder (or to taste) 500g pasta 1. Place onion and garlic into mixing jug and blitz for 3 secs/speed 7 2. Scrape down sides and add carrots and mushrooms and blitz for 1 sec/speed 5 3. Add oil and cook for 3 mins/100c/speed 1. Now tip this out and set aside to use later 4. Don't worry about washing the jug. Add tomatoes, water, veggie stock and vinegar and blitz 3 secs/speed 5. Set this aside with your onion mix to use later 5. Again, don't worry about washing your jug. Now place beef, flour, salt and pepper, thyme and chilli powder into your mixing jug and stir for 3 secs/reverse speed 5 6. Add the tomato and onion mix back in and cook for 60 mins/80c/reverse speed soft. Leave your MC ajar 7. Every now and then turn up to reverse speed 2, just to give it a good mix and ensure it is cooking evenly 8. With mins to go, cook your pasta as per packet instructions 9. Serve with grated cheese and sour cream. Enjoy! 4

5 ROAST CHICKEN SLOW COOKED 5 min 1 hour 40 min 6 Be sure to keep all the juice and make some gravy from it, but also keep all the bones and juice and make bone broth. The health benefits from broth is out of this world, and it s ridiculously easy! VIDEO: CHICKEN BONE BROTH 1 whole chicken 1 onion 2 garlic cloves, sliced SEASONING 1 tsp garlic powder 1 tsp onion flakes 1 tsp basil 1 tsp oregano 2 tsp paprika 4 tsp semolina 1. Place the spices and semolina into a small bowl and mix with a spoon 2. Pour a little olive oil over your chicken and then rub the spice mix into the skin. Place in your slow cooker. 3. Put the onion into the cavity of the chicken and place the garlic into the slow cooker with your chicken. (You shouldn't need any water as the juices from your chicken should be enough, but if worried add about 1/4 cup). 4. Cook for a minimum of 6 hours (I left mine for 8) on low. Serve with veggies of choice and enjoy! 5

6 TERIYAKI BEEF STIRFRY 15 min 10 min 6 TIPS: 1. Make some teriyaki sauce 2. Chop all your veggies before you start 3. Have your rice, pasta or quinoa cooked also By doing all of these things, your stirfry will take about 5 minutes TERIYAKI SAUCE RECIPE Lots and lots of cut up veggies. Approx. 8 cups. I used carrots, squash, beans, capsicum, broccoli, and snow peas, but you can use whatever you like 500g thinly sliced rump steak 1 tsp sesame oil 1 tblsp olive oil 4-5 tblsp teriyaki sauce 1. Start by having all your veggies pre-cut. Also have your beef cut into strips. You want everything ready before you start cooking as your cooking time will be quick 2. Add oils and heat them up to med-high heat. 3. Brown off the beef before adding the veggies. Once nice and browned add all the veggies and cook for 2-3 minutes. 4. Add teriyaki sauce and cook for 5 minutes, till it is warmed through. 5. Serve with cooked rice or quinoa and enjoy! Cooked rice or quinoa 6

7 SPICY PORK CHOPS 5 min 1 hour 40 min 4-10 Homemade Sweet Chilli Sauce is really easy to make and looks so good bottled up. It is great as a dipping sauce or drizzled over your favourite Mexican dish, wedges or added to a stir fry. The options are endless! SWEET CHILLI SAUCE RECIPE 8-10 pork rashes or chops 50g rapadura (or brown) sugar 1 small brown onion 1 garlic clove 1 tsp mustard powder 1 tsp sweet paprika 1. Place the pork in an oven safe dish and set aside 2. Put everything else into your thermie jug and blitz for 5 secs/speed 5. Pour this over the pork. Cover and leave to marinade for at least 4 hours, but overnight is best 3. Place into the oven and cook on 150C for 2 hours, or place in the slow cooker and cook on low for 6 hours 1 tblsp sweet chilli sauce 7

8 CHUNKY SPAGHETTI BOLOGNESE 10 min 30 min 6 This is the perfect spaghetti bolognese mixture with tones of hidden veggies! Your whole family will love this and won t believe it is done in the thermie. TOMATO SAUCE RECIPE GARLIC BREAD RECIPE SWEET CHILLI SAUCE RECIPE SAUCE 1 onion, roughly chopped 2 garlic cloves 3-5 button mushrooms 1 carrot, roughly chopped 1 zucchini, roughly chopped 1/2 red capsicum 6 fresh tomatoes, (or 1 can of tomatoes) 1 tblsp olive oil 1 tsp mixed herbs MINCE 500g lean mince 150g of tomato paste 500g pasta (I use the Macro organic pasta) or zoodles Parmesan cheese for serving (optional) 1. Place all sauce ingredients into your jug and blitz for 6 secs/ speed 5. Add olive oil and cook 10 mins/100c/speed 2. Add tomato paste to the sauce. Put the mince into your basket and insert it in the mixing jug on top of the sauce. Cook for 20 mins/steaming temp/speed 2. Every now and then mix the mince using a spatula through the hole of the lid. Be careful as its HOT. 3. Cook pasta in boiling water with a little salt and oil as per packet instructions. 4. We love this served with grated Parmesan cheese. Enjoy! 8

9 HERB CRUSTED CHICKEN BURGERS 10 min 12 min 4 These are perfect for Friday nights instead of getting take-away! Add any salad ingredients you like for a bit of an extra treat, you could also coat some pineapple in the same breadcrumb mix and fry that off as well. 2 chicken breasts 1 egg, slightly whisked with a dash of water 1 1/2 cups of breadcrumbs 2 heaped tblsp mixed herbs Coconut oil for frying Salad ingredients for filling Burger buns - I used sourdough rolls 1. Start by slicing each chicken breast in half - to make each breast thinner 2. In a bowl, whisk your egg with a dash of water. In a separate bowl, mix the breadcrumbs and herbs 3. Dip each breast in the egg mix, then into the breadcrumbs. Coating each one well 4. Heat the coconut oil in a large frying pan over medium/hot heat. Place the chicken into the pan and cook for approx 5 mins each side, or until cooked through 5. While that is cooking prepare your rolls and fillings 6. When chicken is cooked, place inside your burger and serve immediately 9

10 DISCOVER WHAT IS IN THE FOOD YOU EAT! Thank you so much for downloading this guide! We hope you ll find our planning tips easy, and we d love for you to try the dinner recipes! If you re up to healthy eating and learning, you re welcome to join Additive Free Made Easy! It's our 4-week online course designed to help you discover what is in the food you eat and switch to a healthier, happier lifestyle. In the course, you will get heaps of information about food additives and preservatives, including supermarket swaps, and how to overcome everyday challenges. The course is 4 online modules, one week each. It is totally selfpaced. You just log in when and where you want and start learning minutes a day is enough to complete the course with ease. The course is NOT a meal program, and you DO NOT need a Thermomix! We'll share lots of recipes, like the ones in this guide, but we aren t gonna tell you what to cook The goal is to give you the knowledge you need to live additive free. VIEW COURSE DETAILS AND REGISTER HERE >> 10