WHAT'S FOR DINNER MEAL PLAN Week

Transcription

1 WHAT'S FOR DINNER MEAL PLAN Week (Monday 7th January to Sunday 13th January) RECIPES THIS WEEK MONDAY 7TH Lentil Bolognaise with Zucchini Noodles TUESDAY 8TH Pulled Pork Nachos WEDNESDAY 9TH Spicy Tuna Poke with Avocado and Squid THURSDAY 10TH Spinach with a Cheesy Breadcrumb Topping FRIDAY 11TH Chilli Con Carne Stuffed Sweet Potatoes SATURDAY 12TH Healthy Chicken Salad Bowls SUNDAY 13TH Beef Tagine

2 Lentil Bolognaise with Zucchini Noodles Monday 7th January COOK TIME PREP TIME SERVES 00:20:00 00:10:00 4 Who knew that adding soft, flavoursome lentils and swapping out regular pasta for a wholesome zucchini alternative could make this Italian family favourite taste so scrumptious? If you re looking to tickle a vegetarian s tastebuds then look no further. INGREDIENTS 1. 2 garlic cloves, finely chopped 2. 1 onion (150g) 3. 2 big tomatoes (240g), roughly chopped g (2 medium) peeled carrots, finely chopped 5. 50g tomato paste 6. 2 x 400g can brown lentils, drained, rinsed 7. fresh basil to serve 8. 1 sachet KNORR Spaghetti Bolognaise Dry Cook-in-Sauce 9. serve with Zucchini Noodles METHOD 1. In a pan, brown the onion and garlic in 2 tbsp of oil. Add the carrots and the tomatoes. 2. Add 400 ml water to the pan, stir in the contents of the pouch and the tomato paste and bring to the boil while stirring. Add the drained lentils.

3 3. Reduce heat and simmer uncovered for 10 minutes, stirring occasionally. Serve with zucchini noodles and fresh basil.

4 Pulled Pork Nachos Tuesday 8th January COOK TIME PREP TIME 04:30:00 Pulled Pork Nachos INGREDIENTS 1. For the Pulled Pork: 2. 2kg pork shoulder, bone-in 3. 2 tbsp brown sugar 4. 2 tsp cumin 5. 2 tsp smoked paprika 6. 2 tsp salt 7. olive oil for frying ml KNORR Light Italian Salad Dressing ml beer, (larger) 10.For the Nachos: g Tortilla chips g cheddar cheese, grated 13.2 avocados 14.1 red onion, thinly sliced 15.1 spring onion 16.1tsp red wine vinegar 17.squeeze of lemon juice 18.Salt and black pepper to season SERVES 6

5 19.125ml sour cream or crème fraiche 20.Fresh coriander for serving METHOD 1. For the Pulled Pork: 2. Preheat the oven to 160 degrees C. 3. Trim the pork shoulder of skin and any thick layers of fat. 4. Combine the brown sugar, cumin, paprika and salt in a small bowl and rub the pork all over with the spice mixture. 5. Allow the pork shoulder to stand for about 30 minutes. 6. Heat the olive oil in a large oven proof dish with a lid over medium-high heat and brown the shoulder on all sides for about 3 minutes per side. 7. Remove and add the dressing and beer to the pot and bring to a simmer, scraping the bottom of the pot with a wooden spoon to loosen any bits stuck to the bottom. 8. Return the pork to the pot, cover with the lid and place in the oven for 4 hours until the meat is tender and pulls away from the bone easily. 9. Shred the pork in the pot, using two forks to separate the meat and discard the bone. 10.Spoon some of the liquid over the pork to moisten the meat. 11.For the Nachos: 12.Preheat oven to 200 degrees C. 13.Peel and stone the avocado and mash roughly with a fork. 14.Mix in the lemon juice, season to taste and set aside. 15.Finely dice the tomato, chop the spring onion and mix together with a teaspoon red wine vinegar and season to taste with sugar, salt and black pepper. 16.Use a cast-iron pan or other oven-safe dish and layer the nacho chips first, then the pork and the top with the grated cheese. 17.Repeat once more and bake for 10 minutes until the cheese has melted and starts to bubble.

6 18.Dot the nachos with some of the sour cream, tomato salsa and torn coriander. 19.Serve immediately with the mashed avocado and rest of the sour cream and salsa. 20.There will be quite a bit of pork leftover. Freeze to use for another meal.

7 Spicy Tuna Poke with Avocado and Squid Wednesday 9th January COOK TIME PREP TIME SERVES 00:20:00 4 Spicy Tuna Poke with Avocado and Squid INGREDIENTS g brown rice 2. 20ml soy sauce 3. 10ml sesame oil 4. 10ml honey 5. 20g of fresh ginger, finely chopped 6. 2 red chillies, deseeded and finely sliced 7. 1 red onion, thinly sliced 8. 4 spring onions, thinly sliced g raw sashimi-grade tuna, cut into cubes 10.20ml white and black sesame seeds, lightly toasted 11.2 ripe avocados 12.1 lime (zest and juice) g kale leaves, blanched and cooled 14.½ cucumber very finely sliced 15.2 carrots, peeled and grated 16.80g of chilled cooked and sliced squid ml KNORR Creamy Sweet Chilli Salad Dressing

8 METHOD 1. Cook rice according to on-pack instructions, set aside to cool. 2. In a large bowl, mix the soy sauce, sesame oil, honey, ginger and red chillies. Add the red onion, spring onions and tuna. Toss gently and set aside for 5 minutes at room temperature. Stir in the sesame seeds. 3. Share the rice over 4 serving bowls. Cover half of the rice in each bowl with the tuna mix. 4. Peel and slice the avocados and cover with lime juice and zest. 5. Add the kale, avocados, cucumber and carrots to the bowls, covering the other half of the rice Top with the squid and drizzle with Knorr Creamy Sweet Salad Dressing. 6. Sprinkle with some extra black sesame seeds and serve with some extra wedges of lime.

9 Spinach with a Cheesy Breadcrumb Topping Thursday 10th January COOK TIME PREP TIME SERVES 00:00:00 00:15:00 6 Delicious creamy fresh spinach topped with a crispy cheesy breadcrumb topping - a winning family dish! INGREDIENTS 1. 15ml sunflower oil 2. 1 onion, finely diced 3. 2 bunches spinach, washed and chopped ml hot milk 5. 1 sachet KNORR Classic White Sauce 6. Robertsons Nutmeg 7. squeeze of fresh lemon juice 8. Robertsons Freshly Ground Black Pepper 9. 45ml margarine, melted ml breadcrumbs 11.60ml cheddar cheese, grated

10 METHOD 1. Preheat oven to 180 C 2. Heat oil in a medium sized pot and sauté the onion until soft 3. Add the spinach and stir well then cover with a lid and allow the spinach to steam for 3 minutes 4. In the meantime prepare the KNORR Classic White Sauce using the hot milk then stir into the spinach together with a sprinkle of nutmeg and a squeeze of fresh lemon juice 5. Season with black pepper then transfer to a casserole dish 6. In a bowl mix together the melted margarine, breadcrumbs and cheddar cheese to combine and then sprinkle over the spinach 7. Bake in the oven for 15 minutes or until golden brown and bubbling 8. BETTER FOR YOU TIPS : For a tastier and healthier option of this dish, use a variety of roasted, crushed seeds such as sunflower, sesame and pumpkin and mix them into the breadcrumb and cheese topping

11 Chilli Con Carne Stuffed Sweet Potatoes Friday 11th January COOK TIME PREP TIME SERVES 01:05:00 00:20:00 4 Whole roasted sweet potatoes filled with Mexican inspired beef mince. A delicious family favourite topped with cheese, smashed avo and sprouts. INGREDIENTS 1. 4 sweet potatoes g beef mince 3. 2 red onions, chopped 4. 1 red pepper, chopped 5. 4 garlic cloves, crushed 6. 2 tsp Robertsons Paprika 7. 2 tsp Robertsons Cumin 8. 1 tsp Robertsons Origanum 9. 1 tsp Chilli Powder 10.1 tin tomato and onion mix 11.1 KNORR Beef Stock Pot 12.1 tin kidney beans 13.salt and pepper (to taste) 14.1 cup mozzarella cheese, grated 15.smashed avo 16.sprouts 17.olive oil (as indicated in recipe)

12 METHOD 1. Poke holes in each sweet potato with a fork, place the potatoes on a baking tray and drizzle with olive oil. Season with salt before baking at 180 until soft. 2. Heat 1 tbsp olive oil in a pot, brown the beef mince and remove from the pan. 3. Heat 1 tbsp olive oil in a large pot. Fry the chopped onions, pepper, crushed garlic together with the paprika, cumin, origanum and chilli powder until fragrant. 4. Add the tin of tomato and onion mix, Knorr beef stock pot, salt & pepper to taste and kidney beans to the pot followed by the cooked mince. Stir to combine. 5. Slice open each sweet potato and stuff with the chilli con carne mixture. 6. Top with the grated cheese and bake in the oven at 180 C until the cheese is melted. 7. Serve with smashed avo and sprouts.

13 Healthy Chicken Salad Bowls Saturday 12th January COOK TIME PREP TIME SERVES 00:30:00 00:40:00 4 Quick, easy and filled with healthy ingredients and wholesome flavours, this cheery chicken salad bowl is a light and bright delight! Filled with Mediterranean chicken flavours, crumbly feta cheese, juicy baby tomatoes and other great-tasting ingredients this salad is a real summer favourite. INGREDIENTS 1. 8 skewers, soaked in water 2. 4 chicken breasts, cubed 3. Handful baby tomatoes 4. 1 Pineapple, big cubes 5. 1 Red onion, big cubes 6. 1 Red/yellow/green peppers, big cubes 7. KNORR Balsamic & Pineapple Vinaigrette Salad Dressing 8. 1 cup couscous 9. 1 ½ cups boiling water 10.1 KNORR Vegetable Stock Pot 11.½ tsp salt 12.Drizzle of olive oil 13.zest of 1 lemon 14.1 bag Mixed salad leaves 15.feta cheese 16.1 Cucumber, sliced in ribbons

14 17.2 Carrots, sliced in ribbons 18.Toasted cashew nuts to serve 19.Fresh lemon wedges for serving METHOD 1. Preheat the oven to 180 C. 2. Onto each skewer add a piece of chicken, a cherry tomato, a piece of pineapple, red onion and alternating colours of peppers cut into squares - and repeat until the skewer is full (Be sure to leave about 3-4cm open on each side of the skewer - to allow the kebabs to balance over the salad). 3. Place onto a sheet pan, baste each skewer with the Knorr Balsamic and Pineapple dressing and bake in the oven for 12-15minutes. 4. Place the cous cous in a bowl. 5. Dissolve the Knorr Vegetable Stock pot in the boiling water, add the olive oil then pour over the cous cous then cover and allow to steam for 5 minutes. Add the lemon zest and fluff with a fork. 6. Take 4 bowls and fill half a bowl with some of the couscous and fill the other half of the bowl with mixed salad leaves, cucumber ribbons, carrot ribbons and toasted cashews. Serve with a wedge of lemon and top with a generous drizzle of Knorr Balsamic and Pineapple dressing and crumbled feta chunks. 7. Place two skewers over the top of the bowl for each person to add to their salad. ENJOY!

15 Beef Tagine Sunday 13th January COOK TIME PREP TIME SERVES 01:05:00 00:15:00 4 Our Naturally Tasty Beef Tagine creates a rich hearty flavour by blending vibrant spices and carefully selected, natural ingredients such as cumin, onion and paprika so that you can easily enjoy a taste of Morocco in your own home. INGREDIENTS 1. 1tbsp vegetable oil g diced casserole beef 3. 1 sachet KNORR Naturally Tasty Beef Tagine Recipe Mix ml water g can chopped tomatoes 6. 1 sliced courgette g halved dried apricots 8. 2tbsp sliced toasted almonds, (optional) g cooked couscous METHOD 1. Preheat the oven to 170 C, 160 C fan assisted, Gas mark 4. In a frying pan heat the oil and fry the beef until browned. 2. Blend the contents of the sachet with the water and add to the pan along with the tomatoes, courgette, and apricots.

16 3. Bring briefly to the boil stirring constantly, then transfer to a casserole dish. Cover and cook for 1 1/2 hours or until beef is tender. Fifteen minutes before the beef is ready, cook couscous according to pack instructions. 4. Sprinkle with the sliced almonds, if desired and serve with couscous. Powered by TCPDF (