Dinner Plan 8 Day 1 Day 2 Teriyaki & Honey Chicken Bowls with Asian Greens 1/3 cup Teriyaki sauce or marinade 3 tablespoons Honey 8 Chicken fillets (1 chicken fillet per person or two for growing bodies and hungry people) 1.5 cups uncooked rice Asian Greens such as Bok and Pak Choy Japanese Mayonnaise 1. Dice the chicken into large pieces. 2. Place the chicken flat in a glass dish or casserole dish 3. Pour 1/3 cup of teriyaki sauce and 3 tablespoons honey into the dish and rub all over the chicken making sure the honey is combined too 4. Turn the oven onto 180 degrees 5. Place a large pot of water on to boil or add the rice to the rice cooker 6. Line a baking tray with baking paper and place each piece of the chicken onto the paper side by side. Let some of the marinade drip off into the dish it came from. Place in the oven and set the timer for 25 minutes 7. Once the water has boiled add the rice and cook for about 10 minutes or until soft, rinse, drain and return to the pot. Cover with a lid or alfoil to keep warm. 8. Roughly chop or tear the Asian green leaves and add to the rice. The heat will steam the vegetables. 9. Check the chicken is cooked (it shouldn t be pink in the middle) 10. Place the rice and greens in individual bowls and top with the chicken. 11. Add a squeeze of mayonnaise Fish wraps and salad 1 piece of oven crumbed fish for each person (or per serve) Tartare sauce or mango chutney Mixed lettuce leaves Grated cheese Grated carrot, cucumber strips, drained tin beetroot, sliced tomato, avocado 1. Cook the fish as per the packet instructions 2. Prepare the salads and leave on a large cutting board, serving platter or in bowls for ease of access and preparation 3. Heat each wrap in the microwave for a few seconds until just warmed (this step is optional) 4. Spread the sauce or chutney over the wrap 5. In the middle of the wrap start layering with the lettuce followed by the fish 6. Top with the cheese and then the remaining salads you have chosen. Be sure to not end with the beetroot or tomato. 7. Fold the wrap from one side, the bottom and then the roll towards the other side. 8. Secure with a toothpick or place in a drinking glass to keep the wrap upright. Any vegetables will work with this meal The Japanese mayonnaise is optional, we are seriously addicted to this stuff The chicken can be substituted with pork, beef strips or tofu Brown rice or quinoa can be used instead of white rice Fish can be substituted with chicken Mixed lettuce leaves can be substituted with spinach (this lasts longer and can be had with breakfasts and put in curries) The salads are optional. Select what is in season and what your family prefer and is within your budget.
Dinner Plan 8 Day 3 Day 4 Cheats Slow Cooker Butter Chicken 1 packet of butter chicken recipe base (from the Indian food section) 800g 1kg chicken fillets (not breast) 3 large potatoes or 1 large sweet potato 1 tin coconut cream Mango chutney Green beans (fresh or frozen) Serve with your choice of rice, naan, poppadum's Cashews and fresh coriander 1. Chop the chicken fillets into rough pieces and add to the slow cooker 2. Chop the potatoes into rough chunks 3. Add the recipe base and combine so the chicken and potatoes are covered 4. Turn on low for 8 hours or high for 4 5. In the last 20 minutes or so before serving, add the coconut cream and 4 heaped spoonfuls of mango chutney. Leave the lid off, stir the butter chicken. Taste and add more mango chutney if needed. 6. Add a couple of handfuls of the baby spinach and combine 7. Cook the beans 8. Leave in the slow cooker and serve with whatever you are choosing to 9. Top with chopped cashews and fresh coriander Tortellini with Pumpkin & Spinach 1 packet of 4 serves Tortellini (from the refrigerated section of the supermarket) 1 large jar of Passata sauce 500mL of pouring cream 500g pumpkin Preheat the oven to 220 degrees Peel and de-seed the pumpkin, dice into small cubes. Place on a baking paper lined tray and bake for 15 minutes until soft Place a large pot of water onto boil Add the tortellini and cook according to packet directions Once cooked, drain and return to the pot Add in the Passata and cream and gently combine Add in the pumpkin and baby spinach and fold through Serve from the pot I like the Passage to India and Pataks brands You can use any curry recipe base such as Korma or Tikka Masala Coconut cream can be substituted for coconut milk Add cashews and coriander at the end for additional taste I serve ours with zucchini noodles Short of time? - use microwave rice & tin potatoes You don t need additional carbohydrates in this as it contains potato and sweet potato. I serve extras for the active teens. Lamb works well in this recipe too The tortellini can be meat based or vegetable based Pumpkin can be substituted with sweet potato or left out Short of time use precut and peeled pumpkin from the vegetable section of the supermarket or prepare and cook the pumpkin on the weekend (it will keep 3-4 days in and airtight container in the fridge) Sundried tomatoes and pine nuts can be added for additional flavor Cooked chicken pieces can be added as an additional protein hit and to make it go further
Dinner Plan 8 Day 5 Meatloaf with Chutney & Sweet Potato Mash 500g mince (serves 4) 1 onion finely diced ½ cup breadcrumbs ½ cup grated carrot ½ cup grated zucchini ½ cup BBQ sauce 2 teaspoons Worcestershire sauce Mango Chutney 2 large sweet potatoes chopped into pieces (the skin can stay on) Preheat oven to 180 degrees Add the mince, onion, breadcrumbs, carrot, zucchini and ¼ cup of BBQ sauce (keep the remaining ¼ cup to the side) 2 heaped spoonfuls of chutney* and Worcestershire sauce to a bowl and combine well Lightly grease a loaf tin and add in the meatloaf mixture. Flatten the top of the mixture Cover the top of the meatloaf with the remaining BBQ sauce Bake in the oven for 20-40 minutes until the mince is cooked. Boil a pot of water and add the sweet potato. Cook until soft. Drain and return to the pot. Roughly mash and serve under a slice of cooked meatloaf. Butter can be added for extra flavour and creaminess. *the chutney is a flavour enhancer. It can be left out of the mince mixture and added to the top of a slice of cooked meatloaf once it is served. Dessert Ice-cream Sundae Icecream flavour of your choice Topping flavour of your choice Banana (1/2 per person) Mini marshmallows Chopped nuts or slivered almonds Strawberries (if in season) Whipped or thickened cream Large drinking glasses Place a squeeze of topping in the bottom of the glass. Swirl / roll the glass to spread the topping up the side of the glass. Add in a few marshmallows and some nuts Top with icecream and some diced strawberries or slices of banana Repeat the layering process with marshmallows and nuts. Topping and cream can be added at any point. Finish with a dollop of icrecream, spinkle of nuts, a few slices of banana and a whole strawberry. This is the perfect recipe to double or triple. Freeze one for dinner another night Feeling decadent? add grated cheese to the mince mixture and line the top of the meatloaf with bacon strips then BBQ sauce For extra decadence, place a stick of chocolate or chocolate biscuit in the top. Adults can have a dash of baileys mixed in with the topping or serve with an Irish Coffee.
Shopping list Dinner Plan #8 by section Fruit, vegetables & bakery Meats Refrigeration Grocery Frozen Asian Greens such as Bok and Pak Choy Mixed lettuce leaves Carrot Cucumber Tomato, Avocado 3 large potatoes or 1 large sweet potato Green beans (fresh or frozen) 500g pumpkin Banana (1/2 per person) Strawberries (if in season) 800g 1kg chicken fillets (not breast) 8 Chicken fillets (1 chicken fillet per person or two for growing bodies and hungry people) Whipped or thickened cream Grated cheese 1 packet of 4 serves Tortellini (from the refrigerated section of the supermarket) 500mL of pouring cream Honey Tartare sauce Tin beetroot 1 packet of butter chicken recipe base 1 tin coconut cream Mango chutney Japanese Mayonnaise Teriyaki sauce or marinade 1 large jar of Passata sauce Rice Topping flavour of your choice Mini marshmallows Chopped nuts or slivered almonds 1 piece of oven crumbed fish for each person (or per serve) Green beans (fresh or frozen) Icecream flavour of your choice Not included in the shopping list: Additional suggestions at the bottom of each recipe (e.g. chicken for the pasta) Extra toppings and sauces for the wraps Sides for the Butter Chicken (e.g. cashews, naan) Cooking oil planeatplay.com
Shopping list Dinner Plan #8 by recipe Teriyaki & Honey Chicken Bowls with Asian Greens Fish wraps and salad Cheats Slow Cooker Butter Chicken Tortellini with Pumpkin & Spinach Ice-cream Sundae Teriyaki sauce or marinade Honey Chicken fillets (1 chicken fillet per person or two for growing bodies and hungry people) Rice Asian Greens such as Bok and Pak Choy Japanese Mayonnaise 1 piece of oven crumbed fish for each person (or per serve) Tartare sauce Mixed lettuce leaves Grated cheese carrot Cucumber Tin beetroot Tomato Avocado 1 packet of butter chicken recipe base 800g 1kg chicken fillets (not breast) 3 large potatoes or 1 large sweet potato 1 tin coconut cream Mango chutney Green beans (fresh or frozen) Serve with your choice of rice, naan, poppadum's Cashews and fresh coriander 1 packet of 4 serves Tortellini (from the refrigerated section of the supermarket) 1 large jar of Passata sauce 500mL of pouring cream 500g pumpkin Icecream flavour of your choice Topping flavour of your choice Banana (1/2 per person) Mini marshmallows Chopped nuts or slivered almonds Strawberries (if in season) Whipped or thickened cream Large drinking glasses Not included in the shopping list: Additional suggestions at the bottom of each recipe (e.g. chicken for the Tortellini with Pumpkin & Spinach) Extra toppings and sauces for the wraps Sides for the Butter Chicken (e.g. cashews, naan) Cooking oil planeatplay.com