WHAT'S FOR DINNER MEAL PLAN Week

Transcription

1 WHAT'S FOR DINNER MEAL PLAN Week (Monday 5th March to Sunday 11th March) RECIPES THIS WEEK MONDAY 5TH Ginger Spiced Couscous and Sorghum with Beetroot TUESDAY 6TH Garlic and Herb Calamari with Savoury Rice WEDNESDAY 7TH Traditional Chicken a la King THURSDAY 8TH Cheesy Bacon and Corn Tart FRIDAY 9TH Spicy Boerewors and Cabbage Pasta SATURDAY 10TH Muffin Tin Chicken Pies SUNDAY 11TH Beef Short Rib and Sweet Potato Tagine

2 Ginger Spiced Couscous and Sorghum with Beetroot Monday 5th March 01:00:00 00:05:00 4 Ginger Spiced Couscous and Sorghum with Beetroot large beetroots, peeled and halved lengthways 2. 15ml sunflower oil 3. 1 KNORR Cook-in-Bag Garlic and Rosemary 4. 15ml Stork Margarine 5. 1 red onion, finely chopped 6. 2 baby marrows, sliced 7. 1 red pepper, deseeded and chopped 8. 1 red chilli, deseeded and chopped 9. 10ml Robertsons Ginger 10.5ml Robertsons Turmeric 11.30ml olive oil 12.1 lime (zest and juice) 13.1 bunch coriander, roughly chopped cherry tomatoes, halved g Couscous, cooked according to on-pack instructions g Sorghum, cooked according to on-pack instructions 17.60ml sesame seeds, toasted

3 1. Carefully add the beetroot and oil into the bag (max. 1.5 kg) and season with the dry Knorr mixture. Close bag at the end with blue tie supplied. Very gently massage the Knorr mixture into the ingredients on a stable surface. Ensure dry mixture is spread evenly. Place bag sideways in a cool oven dish, ensuring ingredients are evenly spaced. 2. Bake on the lowest shelf in the oven at 180 C for 55 minutes or until the beetroot is tender. Ensure grill is off at ALL times. Keep enough room for bag to expand (bag must not touch the sides of the oven). 3. Cut the bag open and allow the beetroot to cool completely then slice. 4. Heat the Stork Margarine in a large saucepan over medium heat. Add the onion, baby marrow, red pepper and red chilli. Add the ginger and turmeric. Cook for 3-4 minutes, until vegetables softened and start to colour. Add the cherry tomatoes and cook for further 1 minute. Leave to cool for 10 minutes. Add the olive oil, lime juice and zest and mix gently. 5. In a large bowl mix together the couscous and the sorghum, fluff with a fork. Add the cooked vegetables and chopped coriander and fold in gently. Add the sliced beetroot just before serving and fold in. Sprinkle with sesame seeds and enjoy! 6. TIP: Swap the Sorghum for any grain you prefer and for extra vegetables try adding some small florets of freshly cooked broccoli in with the couscous right at the end.

4 Garlic and Herb Calamari with Savoury Rice Tuesday 6th March 00:05:00 00:10:00 4 Be sure to make plenty because this calamari may not even make it to the table! 1. 50g fresh chives, finely chopped g button mushrooms, sliced 3. oil (for frying) 4. 2 eggs, lightly beaten 5. 1 sachet KNORR Creamy Garlic and Herb Potato Bake 6. 90ml cake flour g package frozen calamari rings 8. 2 cup rice, boiled and drained 9. 1 tin lentils, drained 1. Heat oil in a deep frying pan or pot. 2. In a bowl mix together the cake flour and KNORR Garlic & Herb Potato Bake. 3. Dip calamari rings into the egg first and then into the flour mixture. 4. Lightly fry the calamari until the crust is a light golden brown.

5 5. Remove calamari from oil and allow to drain on paper towel. 6. To prepare the rice sauté the mushrooms and chives in a pan until cooked then stir this together with the lentils into the cooked rice. 7. Serve the calamari rings with the rice and a side salad.

6 Traditional Chicken a la King Wednesday 7th March 00:30:00 00:10:00 4 The all-time, creamy, delicious favourite that's quick and easy to prepare! 1. 1 onion, finely diced g skinless chicken fillets, cut into strips ml low fat milk g mushrooms, sliced 5. 1 green pepper, sliced 6. 15ml sunflower oil 7. 1 sachet KNORR Chicken à la King Dry Cook-in-Sauce 1. In a pan, brown the onions in oil, add the chicken, pepper and mushrooms and brown for 5 min. 2. Add cold milk to the pan, stir in the contents of the sachet of KNORR Chicken a'la King Dry Cook-in-Sauce and bring to the boil while stirring. 3. Simmer uncovered for 25 min, stirring occasionally. 4. Serve with brown rice.

7 Cheesy Bacon and Corn Tart Thursday 8th March 00:40:00 00:15:00 4 This easy to prepare tart is full of smoky bacon flavour combined with the sweetness of corn perfect for a weekend lunch or light midweek dinner option ml sunflower oil 2. 1 onion, finely diced g diced bacon 4. 3 eggs ml low fat milk 6. 1 sachet KNORR Naturally Tasty Creamy Chicken and Broccoli Bake 7. 90ml self-raising flour 8. 1 tin (410 g) corn kernels, drained ml cheddar cheese, grated 1. Preheat oven to 180 C. 2. Heat oil in a pan and sauté the onion until soft then add the bacon and fry until cooked then remove from the heat and allow to cool slightly. 3. In a bowl whisk together the eggs, milk, contents of the sachet of KNORR Naturally Tasty Creamy Chicken and Broccoli Bake Recipe Mix and self-raising flour until smooth. 4. Add the drained corn and cheese and stir to combine then add the bacon mixture.

8 5. Pour the mixture into a greased quiche dish and bake at 180 C for 30 minutes. 6. Remove from the oven and serve immediately.

9 Spicy Boerewors and Cabbage Pasta Friday 9th March 00:40:00 00:25:00 4 This recipe is the epitome of thinking out-of-the-box. Who knew that boerewors with cabbage could be paired? Not only are they a perfect match but delicious too g durum wheat macaroni 2. 15ml sunflower oil 3. 10ml crushed garlic 4. 1 onion, diced ml Robertsons Crushed Chillies (optional) g boerewors, sliced (casing intact) 7. ¼ small head cabbage, shredded 8. 2 tomatoes, diced ml water 10.1 sachet KNORR Spaghetti Bolognaise Dry Cook-in-Sauce 11.15ml fresh parsley, chopped

10 1. Bring a large pot of salted water (1.2 lt water with 7.5 ml salt) to the boil and cook the macaroni until al dente (cooked but firm to the bite) then drain and set aside 2. Heat oil in a large pot or deep pan and fry the garlic and onion until soft 3. Add the chillies and fry for 1 minute to release the flavor and aroma 4. Add the sliced boerewors and fry until well browned on all sides 5. Add the shredded cabbage and tomatoes and allow to sauté for 5 minutes 6. Add the water and stir in the contents of the sachet of KNORR Spaghetti Bolognaise Dry Cook-in-Sauce 7. Allow to simmer for 20 minutes on a low heat stirring occasionally, or until the cabbage is cooked 8. Combine the sauce with the cooked macaroni and transfer to a serving dish, top with chopped parsley and serve immediately 9. BETTER FOR YOU TIPS : For a low carb option serve this dish with "zoodles" (baby marrow / zucchini ribbons) instead of macaroni

11 Muffin Tin Chicken Pies Saturday 10th March 00:45:00 00:35:00 6 A unique take on a classic chicken pie enjoy these individual chicken pies filled with carrots, mushrooms, beans and saucy chicken. 1. chicken breasts, cubed 2. 3/4 cup carrots, chopped 3. 3/4 cup mushrooms, chopped 4. 1/4 cup green beans, chopped 5. 3/4 cup celery, chopped 6. KNORR Chicken Stock Pot 7. 1/3 cup butter 8. 1/3 cup onion, chopped 9. 1/3 cup flour 10.1/2 tbsp Robertsons Garlic Salt 11.1/4 tsp Robertsons black pepper 12.1 cup milk 13.1 pack puff pastry

12 1. Add chicken to a pot together with carrots, mushrooms, green beans and celery. Add enough water to cover the ingredients and a Knorr chicken stock pot. 2. Boil for 15 minutes before draining the chicken stock (set the liquid stock aside, do not discard) and setting the chicken and vegetables aside. 3. In a frying pan melt the butter and add the chopped onion. Add the flour, garlic salt and black pepper. Slowly pour in 1¾cups of the chicken stock and 1 cup milk, all while stirring continuously. 4. Simmer the sauce until thickened. 5. Roll out the puff pastry using a rolling pin and flour. Roll each dough circle out until it is big enough to be pressed into each muffin tin hole with a 1,5cm over hang. 6. Use a tin can to cut out the pie lids. You will need 6 lids. 7. Combine the cooked chicken and vegetables with the sauce for the pie filling. 8. Spoon the filling into each pie case and close with the pie lids. Making sure to seal the edges by pinching them together. 9. Brush the pie lids with Knorr chicken stock from a stock pot and bake for 15 to 20 minutes at 180 C until golden brown.

13 Beef Short Rib and Sweet Potato Tagine Sunday 11th March 01:00:00 00:20:00 4 A true comfort food dish to prepare on a cold evening. Serve it with creamy polenta, pap or couscous ml sunflower oil 2. 1 onion g beef short rib, cubed g sweet potato, peeled and cubed ml water 6. 50g dried apricots, sliced 7. 1 tin chopped and peeled tomatoes 8. 1 sachet KNORR Naturally Tasty Beef Tagine Recipe Mix 1. Heat oil in a large pot and fry the onion until soft and golden brown. 2. Add the beef and fry until well browned. 3. Add the sweet potatoes, water, dried apricots, tomatoes, and contents of the sachet of Knorr Naturally Tasty Beef Tagine Recipe Mix and stir well. 4. Bring to the boil then reduce the heat and allow to simmer, covered, for 45 minutes, stirring frequently. Powered by TCPDF (