WHAT'S FOR DINNER MEAL PLAN Week

Transcription

1 WHAT'S FOR DINNER MEAL PLAN Week (Monday 2nd July to Sunday 8th July) RECIPES THIS WEEK MONDAY 2ND Baked Vegetable and Cheese Frittata TUESDAY 3RD Beef and lentil soup WEDNESDAY 4TH Pork Chops in Creamy Black Pepper and Mushroom Sauce THURSDAY 5TH Chicken, Olive & Rosemary Bake FRIDAY 6TH RICH TOMATO TUNA MEATBALLS WITH SPAGHETTI SATURDAY 7TH Chicken and Rice SUNDAY 8TH Bunny Chow with Turmeric

2 Baked Vegetable and Cheese Frittata Monday 2nd July COOK TIME PREP TIME SERVES 00:45:00 00:15:00 4 If you re looking for vegetarian recipes, this is a versatile must-try. Choose any vegetables you want for this cheesy baked frittata dish. INGREDIENTS g assorted roasting vegetables, chopped 2. 2 cloves garlic, crushed 3. 15ml sunflower oil 4. 6 eggs ml milk 6. 60ml cheddar cheese, grated 7. 1 sachet KNORR Creamy Cheese Veggie Bake Sauce METHOD 1. Preheat oven to 200 C 2. Grease and line a 23 cm (7 cm deep) cake tin 3. Arrange vegetables and garlic on the base then drizzle with oil and mix well 4. Roast in the oven for minutes or until the vegetables are tender 5. In the meantime whisk together the eggs, milk, cheese and contents of the sachet of KNORR Creamy Cheese Vegetable Bake and pour the egg mixture over the vegetables 6. Bake at 200 C for minutes or until the egg mixture is set and golden brown

3 7. Remove from the oven, slice into wedges and serve with salad and crispy potato wedges 8. BETTER FOR YOU TIPS: Want to go healthier? Use low fat milk instead of full cream milk when preparing the frittata

4 Beef and lentil soup Tuesday 3rd July COOK TIME PREP TIME SERVES 01:05:00 00:25:00 4 This Beef and Lentil soup is both filling and nutritious! It is the perfect dish to enjoy with your loved ones. INGREDIENTS g beef chuck, cut into small cubes 2. 1 onion, finely diced 3. 10ml Robertsons Paprika 4. 1 large carrot, peeled and chopped into 1 cm cubes 5. 1 large potato, peeled and chopped into 1 cm cubes 6. 1 stick celery, chopped into 1 cm cubes 7. 1 KNORR Beef Stock Pot litres water ml lentils, cooked and drained METHOD 1. Heat oil in a pot and fry the chopped beef until well browned then remove from the pot and set aside. 2. Add onions to the pot and fry until tender then add the Robertsons Paprika and fry for 1 minute to release the flavour and aroma. 3. Return the beef to the pot with the carrots, potato, celery and KNORR Beef Stock Pot, stir well and allow to cook for 2 minutes. 4. Add the water and lentils and bring to the boil then reduce the heat and allow to simmer for 45 minutes partially covered.

5 5. Serve with fresh crusty bread rolls.

6 Pork Chops in Creamy Black Pepper and Mushroom Sauce Wednesday 4th July COOK TIME PREP TIME SERVES 00:30:00 00:10:00 4 Lean pork chops make a great, tasty mid-week meal and pair perfectly with a creamy black pepper sauce! INGREDIENTS 1. 15ml sunflower oil 2. 4 pork loin chops, fat removed 3. 1 onion, finely diced g button mushrooms, sliced ml sour cream ml water 7. 1 sachet KNORR Black Pepper Sauce METHOD 1. Preheat oven to 200 C. 2. Heat half the oil over a medium heat and brown the chops on both sides then remove from the pan and place into an oven tray and bake for minutes or until cooked through. 3. Heat remaining oil in the same pan and fry the onions until soft then add the mushrooms and fry until tender. 4. Add the sour cream and water to the pan and stir in the contents of the sachet of KNORR Black Pepper Sauce.

7 5. Allow to simmer for 5 minutes stirring continously to thicken then set aside. 6. Remove pork chops from the oven when done, serve with creamy mashed potato and spoon the sauce over the chops. 7. BETTER FOR YOU TIPS : For a lighter option replace the sour cream with plain yoghurt

8 Chicken, Olive & Rosemary Bake Thursday 5th July COOK TIME PREP TIME 00:45:00 00:10:00 This decadent Chicken, Olive and Rosemary Bake is one of those easy chicken recipes that are sure to be a hit with the whole family. INGREDIENTS skinless chicken thighs, deboned black olives, pitted and sliced in half 3. 1 KNORR Cook-in-Bag Garlic and Rosemary METHOD 1. Preheat oven to 180C 2. Place the chicken thighs and olives into the roasting bag 3. Sprinkle seasoning mix into the bag 4. Knot the bag loosely to seal 5. Hold the bag closed and roll gently to coat the chicken evenly 6. Place the bag onto a baking tray and pierce the top of the bag 3 times with a sharp knife for the steam to escape 7. Place the baking tray into the centre of the oven and bake for minutes. Ensure that the grill is off at all times 8. Cut the bag open and transfer to a serving dish together with any remaining juices in the bag 9. Serve with cous cous and roasted vegetables

9 RICH TOMATO TUNA MEATBALLS WITH SPAGHETTI Friday 6th July COOK TIME PREP TIME SERVES 00:20:00 00:15:00 4 A wholesome alternative to beef these tasty tuna meatballs with a rich and flavourful tomato sauce can be served with any type of pasta or starch. INGREDIENTS g durum wheat spaghetti 2. 15ml sunflower oil 3. 1 small onion, finely diced 4. 1 tin (410g) chopped tomatoes ml water 6. 1 sachet KNORR Naturally Tasty Tuna Napolitana 7. 2 tins tuna in brine, drained 8. 15ml Robertsons Italian Herbs 9. ½ cup breadcrumbs 10.45ml grated Parmesan cheese 11.1 egg, lightly beaten 12.1 lemon, zest and juice ml sunflower oil

10 METHOD 1. Preheat oven to 180 C 2. Bring a large of water to the boil and cook the spaghetti until al dente (cooked but firm to the bite) then drain and set aside 3. Heat oil in a pan and fry the onion until soft 4. Add the tinned tomatoes, water and stir in the contents of the sachet of KNORR Naturally Tasty Tuna Napolitana Recipe Mix 5. Allow to simmer for 10 minutes on a low heat stirring frequently 6. In the meantime, begin to prepare the tuna meatballs 7. Place the tuna, Robertsons Italian Herbs, breadcrumbs, Parmesan cheese, egg, lemon zest and juice into a bowl and mix well then season with salt and pepper 8. Shape into meatballs and place onto a greased oven tray and drizzle with oil 9. Bake in the oven at 180 C for 10 minutes then transfer to the pan with the tomato sauce and allow to simmer for a further 5 minutes to absorb all the rich flavours 10. Serve with spaghetti topped with extra grated Parmesan cheese

11 Chicken and Rice Saturday 7th July COOK TIME PREP TIME SERVES 00:30:00 00:05:00 4 Not to be mistaken for the typical Paella Española, this easy recipe is in a league of its own. Don t forget your Knorr Chicken Stock pot! INGREDIENTS 1. 1 ltr water 2. 2 KNORR Chicken Stock Pot g long grained rice 4. 1 tbsp vegetable oil 5. 1 small onion, chopped 6. 1 small red pepper, chopped into small cubes 7. 1 small green pepper, chopped into small cubes 8. 1 clove garlic, crushed 9. 1 small red chilli pepper, finely sliced 10.1 tbsp Robertsons Paprika ml extra water g frozen peas and carrots g fresh roast chicken, shredded 14.60g pimientostuffed olives, roughly chopped (optional)

12 METHOD 1. Place the water and 1 Knorr Chicken Stock Pot in a saucepan and bring to the boil. Add the rice, stir once, and return to the boil, then turn the heat down and follow cooking times on packaging. 2. Heat the oil in a wok and stir-fry the red pepper, green pepper, chilli pepper and crushed garlic for 2-3 minutes. Now add the paprika and stir-fry for 2 minutes. 3. Add the cooked rice, frozen peas and carrots plus olives (if using) and stir in gently. Add 150 ml water and 1 Knorr Chicken Stock Pot and bring the heat up until water is hot. 4. Add the shredded chicken and stir the chicken in with the rice. Reduce heat and simmer for until extra water is absorbed by rice. It s ok for the rice to get quite soft in this dish. 5. Serve once the extra water is absorbed and the chicken and vegetable are hot.

13 Bunny Chow with Turmeric Sunday 8th July COOK TIME PREP TIME SERVES 00:40:00 00:10:00 4 Bunny Chow with Tumeric INGREDIENTS 1. 15ml sunflower oil 2. 1 onion, chopped 3. 3 cloves garlic, crushed 4. 2cm fresh ginger, finely chopped 5. 15ml turmeric 6. 1 red pepper, chopped g lamb stewing cubes 8. 1 KNORR Mild Durban Curry Dry Cook-in-Sauce 9. 1 tin chopped and peeled tomatoes ml water 11.2 potatoes, peeled and cubed 12.1 loaf white or brown bread, quartered and hollowed out 13.For the sambal: 14.1 red onion, finely chopped 15.1 long green chilli, deseeded and finely chopped 16.2 tomatoes, finely chopped 17.1/2 bunch coriander, leaves chopped 18.1 tablespoon white wine vinegar

14 19.1 teaspoon caster sugar METHOD 1. Heat the oil in a pot and fry the onion, garlic, ginger, turmeric and red pepper gently for 3-4 minutes until the onions start to soften. 2. Add the lamb cubes and cook until browned. 3. Add the contents of the sachet of KNORR Mild Durban Curry Dry Cook-in-Sauce, the tinned tomatoes, water and potatoes and mix well. 4. Bring to the boil stirring constantly then reduce the heat and allow to simmer covered for minutes, stirring occasionally until the potatoes are cooked. 5. For the sambal mix all the ingredients together in a small bowl. 6. To serve spoon the lamb cubes and the sauce into each hollowed out quarter loaf and top with the sambal. 7. TIP: Add 1 star anise with the lamb cubes for an extra flavour twist. Powered by TCPDF (