Crispy Chicken 'Fingers' meal planner 2 your week meal plan No time to plan meals for your toddler? Relax, our foodie and our dietician have done it for you! RECIPE KEY Make double and freeze Dietician-approved Family friendly Under 30min Lunchbox friendly Make straight from the cupboard
meal planner WEEK 1 SHOPPING LIST DRY GOODS & GROCERIES Sweet chilli sauce Lemon juice Soy sauce Olive oil 1x 440g tin crushed pineapple 1 x 410g can white beans 1 x 410g creamstyle sweetcorn Mixed dried herbs Vegetable stock Chicken stock 2 x cans tuna Dried breadcrumbs Red wine vinegar Low-fat mayo 375g wholewheat macaroni Cornflakes FRESH PRODUCE Fresh ginger Leeks Carrots Onions Celery Garlic Cherry tomatoes Fresh basil Flat leaf parsley Courgettes Potatoes Baby spinach DAIRY & EGGS Eggs White cheddar cheese Butter Milk Parmesan cheese Low-fat sour cream Plain low-fat yoghurt MEAT 16 skinless, boneless 650g pork fillet 300g ham 1 MEAT-FREE MONDAY Cheesy Potato & Courgette Frittata If you don't follow meat-free Monday, add 3 rashers bacon or 150g chopped ham. 1 large potato with the skin on, coarsely grated 4 courgettes, grated 6 eggs ½ cup milk ¼ cup Parmesan cheese ¼ cup grated white cheddar 1. Squeeze veggies in a tea towel to extract moisture. 2. Sauté the potato and courgettes until cooked. 3. Whisk eggs, milk and Parmesan together. 4. Reduce heat and add the egg mixture to the veggies. 5. Cook over low heat for 10 minutes, until almost set. Sprinkle with cheddar cheese. 6. Place under the grill for 5 minutes until brown. 7. Serve in thick wedges with a crispy side salad. 2 MEATY TUESDAY Crispy Chicken 'Fingers' 6 ½ cup plain low-fat yoghurt 1 tsp mixed dried herbs ½ tsp Herbamare herbal salt seasoning 1 ½ cups cornflakes, crushed ¼ cup grated Parmesan cheese 12 (approx. 880g) skinless, boneless 1. Preheat oven to 200 C and grease baking tray. 2. Combine yoghurt, herbs and seasoning. 3. In a separate bowl, combine cornflakes and cheese. 4. Roll chicken strips in yoghurt and then coat in the crumb mixture. 5. Place on baking sheet and bake for 45 minutes until cooked through and crispy. Serve with seasonal roast veggies. WORDS CREDIT CREDIT CREDIT living and loving May 2012 00
WEEK 1 3 PASTA WEDNESDAY Macaroni & Cheese with Spinach & Ham 375g wholewheat macaroni 300g baby spinach leaves, washed and torn 1 brown onion, finely chopped 300g ham, chopped 50g butter ¹/³ cup flour 1 litre low-fat milk 1½ cups white cheddar cheese, grated ½ cup dried bread crumbs 1. Preheat oven to 180 C. 2. Cook pasta according to instructions on the packet. 3. Heat a frying pan with olive oil, and sauté the onion for 5 minutes. Add the ham and the spinach, and cook until the spinach is wilted. 4. To make the white sauce, melt butter in a saucepan, add flour and cook for 1 minute. Gradually add the milk, and cook and stir until the mixture thickens and boils. 5. Remove from heat and stir in the cheese, and in a bowl, combine with the cooked pasta, spinach and bacon. 6. Transfer to a greased casserole dish and top with breadcrumbs. Cook uncovered for 30 minutes until golden brown and bubbly. 7. Serve with green salad. 4 MEATY THURSDAY Sweet & Sour Pork Fillets served with green beans & rice Chicken breasts can be substituted for the pork. 2 tbsp sweet chilli sauce 2 tbsp lemon juice 2 tbsp low-sodium soy sauce 2cm fresh ginger, grated 400g tin crushed pineapple 650g pork fillet, cut into strips 1. Preheat oven to 220 C. 2. Combine all the ingredients, except the pork, in a saucepan, and bring to the boil. Cook for 5 8 minutes until slightly reduced. 3. Lay pork strips in a greased casserole, and pour sauce over them. 4. Bake uncovered for 15 20 minutes until pork is cooked through. 5. Serve with steamed rice and green beans. 7 FAMILY FUN SUNDAY White Bean, Leek & Sweetcorn Soup Leftover meat like bacon, chopped cooked chicken or sausages can be added to the soup. 6 1 x 410g can white beans 2 large leeks, sliced and washed 30ml olive oil 1 litre vegetable stock (low-salt) 1 tbsp mixed dried herbs 1 x 410g can cream- style sweetcorn meal planner 5 FISHY FRIDAY Tuna Patties for Burgers MAKES APPROX. 24 SMALL PATTIES 1 carrot, grated 1 onion, finely chopped 2 sticks celery, chopped 2 cans tuna, drained 2 eggs 3 tbsp low-fat mayonnaise 2 tbsp sweet chilli sauce (optional) 1½ cups dried bread crumbs Herbamare seasoning 3 tbsp olive oil 1. Preheat oven to 180 C. 2. Heat the oil in a frying pan and sauté the carrot, onion, and celery for 5 8 minutes. 3. Set aside to cool, then combine all the ingredients in a food processor. 4. Using your hands, shape into 7cm patties. 5. Patties can be frozen at this point. 6. Place patties on a greased baking tray and bake for 20 30 minutes until cooked through. Serve with wholewheat buns, as well as lettuce and tomato. 1 tbsp chopped fresh herbs 1. Drain the beans and rinse under cold water. 2. Sauté the leeks in olive oil for 5 6 minutes. Add the remaining ingredients and bring to the boil. 6 SATURDAY CHILL DAY 'Bruschettastyle' Chicken Breasts This recipe is best made ahead, so prepare in the morning. Dad can help by grilling the chicken. 2 tbsp red wine vinegar 1 clove garlic, crushed 1 tbsp mixed dried herbs 4, flattened Topping 1 cup cherry tomatoes 1 clove garlic, crushed 2 tbsp fresh basil, torn 1 tsp red wine vinegar 1. Marinade the chicken by placing it in a bowl with the first four ingredients. 2. Cover and set aside to marinade for 4 8 hours. 3. Combine all the topping ingredients in a bowl and allow to stand for 10 minutes. To serve, grill or bake the until done and top with 'Bruschetta' mixture. 4. Serve with potato wedges and a green salad. 3. Reduce the heat and simmer the soup for 20 minutes until it's properly heated through. 4. To serve, garnish with chopped herbs and some fresh, homemade croutons.
meal planner WEEK 2 'Bruschetta-style' Chicken Breasts DAD CAN GET INVOLVED HERE AND HELP MAKE THESE DELICIOUS CHICKEN BREASTS, OR ROPE IN THE OLDER KIDS! SHOPPING LIST DRY GOODS & GROCERIES Olive oil Herbamare seasoning 1 X 410g tin chickpeas Olive oil 1 x 410g tin peeled, chopped tomatoes Wholewheat wraps Low-fat mayo 800g bottle tomato pasta sauce 250g wholewheat spaghetti 2 x tins chopped tomatoes Black olives Lemon juice Moroccan seasoning Raisins Flaked almonds Couscous Mild Dijon mustard Honey Paprika FRESH PRODUCE Onions Mushrooms Courgettes Red pepper Yellow pepper Patty pans Butternut Basil Italian parsley Carrots Avocado Tomato Lettuce Celery Mint Oranges DAIRY & EGGS Sour cream Cheese Eggs Milk MEAT & FISH 500g beef strips 8 12 precooked meatballs 200g Chorizo sausage (optional) 600g fish 4 boneless, skinless living and loving May 2012 00
WEEK 2 8 MEAT FREE MONDAY One Pot Chickpea & Veggie Casserole Cheats Spaghetti & Meat balls meal planner 1 cup chickpeas, cooked 30ml olive oil 1 onion, chopped (optional) 200g mushrooms 2 large courgettes, diced 1 red pepper, de-seeded and sliced 1 yellow pepper, de-seeded and sliced 2 patty pans, diced 150g butternut, peeled and diced 1 x 410g tin peeled, chopped tomatoes 1 tbsp low-salt vegetable seasoning (Herbamare) 1 tbsp fresh basil, chopped 1 tbsp Italian parsley, chopped 1. Heat the olive oil in a saucepan, sauté the onion for 5 6 minutes. 2. Add all the remaining ingredients, cover and simmer until vegetables are tender, approx 30 40 minutes. You might need to add ½ a cup of water every 20 minutes if the mixture becomes too dry. 3. Serve with wholewheat pasta or brown rice. + Check out www. livingandloving. co.za for more lunchbox snack recipes. DIETICIAN ASHLEY SAYS: "When making meatballs yourself, mix cooked lentils in with the beef mince to make the food low GI, and always use lean beef mince." 9 MEATY TUESDAY DIY Beef or Chicken Wraps This can be fun for children to make, as they can select their own fillings, but may just need assistance with the rolling and folding. 500g beef strips, cooked 2 tbsp light mayonnaise 2 tbsp sour cream lettuce leaves grated carrot sliced tomato sliced cucumber mashed avocado 4 wholewheat tortilla wraps Spread the mayo over the wraps and top with a selection of toppings. Add a dollop of sour cream and roll or fold the wraps closed. 10 PASTA WEDNESDAY Cheats Spaghetti & Meat balls 8 12 precooked meatballs 800g bottle tomato pasta sauce 1 cup leftover roast veggies ¼ cup fresh basil, chopped 250g wholewheat spaghetti 50g cheese (optional) 1. Boil pasta in salted water until al dente, drain and refresh. 2. While pasta is cooking, heat the pasta sauce with the roast veggies and meatballs. 3. To serve, toss the spaghetti with the meatballs and sauce, and serve in bowls with basil and cheese.
meal planner 11 MEATY THURSDAY Spanish Rice with Sausage 1 tbsp oil 1 small onion, chopped 1 stick celery, chopped 1 red pepper, finely chopped 200g Chorizo sausage (optional), chopped, or use chicken, Vienna sausage or tofu ²/³ cup brown rice, rinsed 1 cup low-salt chicken stock 2 cups chopped tomatoes 8 black pitted olives (optional) Chopped flat leaf parsely 1. Sauté veggies in oil. Add the sausage and cook for 5 minutes. 2. Add the rice, tomatoes and stock, bring to boil, reduce heat and cover. Simmer for approx. 30 minutes. 3. Stir in the olives and parsley, and serve. 12 FISHY FRIDAY Moroccan Fish with Minty Couscous & Orange Dressing 1 cup couscous 1 cup boiling water ¹/³ cup flaked almonds (optional) ½ cup mint, chopped 2 tbsp raisins (optional) 600g fish 2 tsp Moroccan seasoning 1 orange cut into segments 2 tbsp lemon juice 1. Make couscous by pouring boiling water over it, and then cover and allow to steam for 10 minutes. Fluff with fork and add almonds, raisins and mint. 2. Rub the fish with seasoning and oven bake on greased tray at 180ºC for 15 20 minutes, depending on thickness of fish. 3. Make dressing by combining all the ingredients and whisking. 4. Serve couscous topped with fish and dressing. 13 SATURDAY FAMILY FUN DAY Braai or Grill Honey Mustard Chicken 2 tbsp mild Dijon mustard 2 tbsp honey 2 tbsp lemon juice 4 boneless, skinless 1. Combine all the ingredients in a bowl. Cover and marinate for 2 8 hours. 2. To cook, grill or braai the chicken breast. 3. Serve with salad and potato wedges. 14 SUNDAY NIGHT SUPPERS Eggs Baked in Cheese 1 cup white cheddar cheese, grated 4 eggs, ¼ cup milk ½ cup low-fat sour cream Pinch of paprika Salt and freshly ground black pepper 1. Grease four ramekins well. 2. Sprinkle cheese evenly between the ramekins, and break an egg into each one. Whisk the milk, sour cream and seasoning together, and pour over eggs. 3. Bake for 20 minutes until set. 4. Serve with toast. Cream cheese and Parmesan can be replaced with mozzarella, feta or haloumi cheese for a low-fat option. WORDS CREDIT CREDIT CREDIT